home workout program

Choose your home workout program


Everyone starts with a different fitness level and goal. Deciding which program(s) to use is crucial to your success. HASfit offers a variety of programs for varying fitness levels and goals.

It is always better to start with an easier program and progress to a more difficult one, than it is to start with a more advanced program and get discouraged or injured. Below is a streamlined guide to choosing the correct program.



Motive Home Athlete's Plan

  • Difficulty: Intermediate to advanced
  • Ages: 10 and Up
  • What? A non-progressive 30 day calendar that updates each month. Become a well-rounded athlete with routines to improve strength, gain lean muscle, enhance endurance, and torch body fat.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 30 Day Challenge.
  • Equipment The only equipment required is a pair of dumbbells.

Foundation Beginner Workout Program

  • Difficulty: Beginner
  • Ages: 6 and Up
  • What? A non-progressive 30 day calendar that updates each. Build a well rounded foundation including strength, endurance, flexibility, and balance while burning fat.
  • Who? Trainees with limited to no exercise experience and those who have exercises in the past, but "it's been a while!"
  • Equipment You may use either a light pair of dumbbells or water bottles.

30 Day Muscle Building Program at Home 💪

  • Difficulty: Intermediate to advanced
  • Ages: 12 and Up
  • What? A bodybuilding split program with an emphasis on building muscle mass, improving strength, and burning fat.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program, Motive or 30 Day Challenge.
  • Equipment This program only requires two pairs of dumbbells (one lighter and one heavier). You'll have the opportunity to use a bench, stability ball, barbell, squat rack, and pull up bar, but it is by no means required.

30 Day Ab Challenge

  • Difficulty: Beginner to advanced modifications provided
  • Ages: 12 and Up
  • What? Improve overall core strength and enhance your six pack muscles
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 30 Day Challenge.
  • Equipment The only equipment required is a pair of dumbbells.

Warrior 90 2.0

  • Difficulty: Intermediate to advanced modifications provided
  • Ages: 14 and up
  • What? A progressive 90 day challenge to shred fat, improve strength, and build lean muscle at the same time. Become the ultimate athlete.
  • Who? Those with exercise experience or those who have completed HASfit's Motive Home Workout Plan
  • Equipment The only equipment required is a pair of dumbbells.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

30 Day Torch: Home Weight Loss Plan

  • Difficulty: Intermediate to advanced modifications provided
  • Ages: 14 and up
  • What? A 30 day calendar of HIIT and cardio routines designed to help you lose fat faster than you thought possible.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 30 Day Challenge.
  • Equipment: The only equipment required is a pair of dumbbells.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

Stronger 90 Day Muscle Building Program at Home

  • Difficulty: Intermediate to advanced
  • Ages: 14 and Up
  • What? A bodybuilding split program with an emphasis on building muscle mass, improving strength, and burning fat.
  • Who? Those with exercise experience or those who have completed HASfit's 30 Day Muscle Building Program or Motive
  • Equipment This program only requires two pairs of dumbbells (one lighter and one heavier). You'll have the opportunity to use a bench, stability ball, barbell, squat rack, and pull up bar, but it is by no means required.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

Hero 90 2.0: Advanced Home Workout Plan

  • Difficulty: Advanced
  • Ages: 16 and up
  • What? A 90 day challenge to take you out of your comfort zone. Achieve peak physical performance, torch fat, gain strength, and chisel lean muscle at the same time
  • Who? Advanced trainees who have been exercising consistently for some time already.
  • Equipment The only equipment required is a pair of dumbbells.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

Fit in 20: The Workout Program for Busy People

  • Difficulty: Beginner to Intermediate modifications provided
  • Ages: 10 and up
  • What? Busy people who want to get the most results in just 20 minutes or less. Burn fat, enhance lean muscle, and improve strength.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Equipment The only equipment required is a pair of dumbbells.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

Bodyweight Workout Plan

  • Difficulty: Intermediate to advanced modifications provided
  • Ages: 12 and up
  • What? A bodyweight-only, 30 day program to help you burn fat, build lean muscle, and improve strength.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 30 Day Challenge.
  • Equipment No equipment required.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

Endurance Companion: The Ultimate Endurance Athlete's Training Program

  • Difficulty: Intermediate to advanced modifications provided
  • Ages: 14 and up
  • What? The perfect compliment to your existing endurance training. Become a well-rounded athlete, boost speed and performance, and prevent injuries.
  • Who? Endurance athletes already training multiple times per week for running, cycling, swimming, or triathlons
  • Equipment The only equipment required is a pair of dumbbells.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

30 Day Active Aging Fitness Program

  • Difficulty: Seated and standing modifications provided
  • What? Designed to help you excel in your daily activities, improve functional strength, avoid injuries, enhance endurance, and prevent muscle atrophy.
  • Who? Exercises for older adults or those with limited mobility
  • Equipment You may use either a light pair of dumbbells or water bottles.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.

A Complete Beginner Workout Program

  • Difficulty: Beginner, never exercises before
  • Ages: 6 and Up
  • What? A program to ease you into fitness while building confidence in your movements. Improve strength, endurance, flexibility, and balance while burning fat.
  • Who? Those who have never exercised before or those looking to gain confidence before starting HASfit's Foundation Beginner Program
  • Equipment You may use either a light pair of dumbbells or water bottles.
  • Where? Exclusively available in the HASfit app. Download for iOS or Android.