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Motive: The Home Athlete’s Plan

home workout plan

Motive: The Home Athlete’s Plan

The 30 day schedule updates with new workout routines every month so you never get bored! HASfit’s Motive mixes it up with multiple fitness styles including H.I.I.T., weight training, calisthenics, martial arts, power yoga, and more to help you avoid plateaus and achieve optimum results.

It’s the perfect fit for intermediate through advanced trainees. Get in the best shape of your life using quick and efficient workouts that can be done anywhere, anytime.

Use this home workout plan to become the best version of you:

  • – Burn fat and build lean muscle at the same time
  • – Gain strength and athleticism
  • – Increase cardiovascular and muscular endurance
  • – Improve balance, stability, flexibility, and mobility

Click here for more info on which program is right for you.


Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan.


Find the current day of the month on the calendar to begin (it’s okay to start in the middle of a month). Start with the warm up exercises and then complete each routine on a given day. Optionally, complete the cool down to reduce soreness and improve flexibility.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Use the modifications to decrease the difficulty. Increase the difficulty by using heavier weights.


The work and rest days may be moved around to adapt to your schedule, but be sure to take 2 rest days per week. Your body needs rest to recover.


This home workout plan does not require equipment; however, we strongly suggest you purchase a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 5lbs – 20lbs (2kg – 9kg).

If you don’t have access to dumbbells, then you may utilize food cans or water bottles. You may also want an exercise mat for comfort.


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October 2017: Share your workouts using #HASfit

Access past 2017 calendars: January, February, March, April, May, June, July, August, September

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 October 1st: 30 Minute Cardio HIIT without Equipment 45 Minute Weight Training + Abs 15 Minute Standing Abs Workout
30 Minute Full Body Stretching
OFF 30 Minute HIIT Tabata with Weights 40 Minute Back and Biceps OFF
Week 2 30 Minute Home Leg Workout w/ Dumbbells 30 Minute Chest and Triceps
12 Minute Full Body Dynamic Stretch
40 Minute Tabata Cardio + Abs OFF 35 Minute Strength Training 35 Min HIIT Workout for People Who Get Bored Easily OFF
Week 3 Classic: 30 Minute Cardio Kickboxing 45 Minute Full Body Dumbbell Workout 8 Min Abs Six Pack Workout
30 Minute Full Body Stretching
OFF 40 Minute Tabata Cardio 15 Minute Leg
17 Minute Upper Body
Week 4 30 Minute Tabata + Abs 45 Minute Total Body Strength without Equipment 25 Min Arm Workout
CLASSIC: 15 Minute Full Body Stretching
OFF 35 Minute Strength Training 30 Minute Tabata with Weights OFF
Week 5 45 Minute Strength and Cardio 20 Minute Mobility and Flexibility Routine October 31st: 30 Minute HIIT Tabata Workout Move on to the next month posted on the 1st ___ ___ ___