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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • 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!"
  • Workout Length and Frequency: The average individual workout session is between 20-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You may use either a light pair of dumbbells or water bottles.

30 Day Melt Weight Loss Program

  • Difficulty: Intermediate to Advanced modifications provided
  • Ages: 12 and up
  • What? Looking to lose body fat
  • Where? Exclusively available in the HASfit app
  • Who? Those with some recent activity or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 30-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You’ll need dumbbells and a chair, box, or bench.

30 Day Muscle Building Program at Home đź’Ş

  • 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 or Motive
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • 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 Muscle Building 2.0 Program

  • Difficulty: Beginner to Intermediate modifications provided
  • Ages: 12 and up
  • What? Looking to build lean muscle from home
  • Where? Exclusively available in the HASfit app
  • Who? Those with some recent activity or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 20-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You’ll need dumbbells and a chair, box, or bench.

Fit Over 40

  • Difficulty: Intermediate
  • Ages: 40-60
  • What? A 90-day safe and effective well-rounded exercise plan
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment Dumbbells are required and we recommend having a few pairs available so that you can switch up the weights depending on muscle groups. You’ll also need a chair, bench, or box for some of the workouts.

30 Day Beginner Burn Weight Loss Program

  • Difficulty: Beginner
  • Ages: 8 and up
  • What? Burn fat, gain strength, improve muscle
  • Who? Those who are just getting started in their fitness journey, haven’t worked out in a while, and older adults
  • Workout Length and Frequency: The average individual workout session is between 20-35 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You’ll need dumbbells and a chair, box, or bench.

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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

Menopausal Power - Exercise for Women Over 50

  • Difficulty: Beginner to Intermediate
  • Ages: 45-70
  • What? A 90-day program designed to help menopausal women feel their best
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 25-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment Dumbbells are required and we recommend having a few pairs available so that you can switch up the weights depending on muscle groups. You’ll also need a chair, bench, or box for some of the workouts.

Vitality - Exercise for Men Over 50

  • Difficulty: Beginner to Intermediate
  • Ages: 45-70
  • What? A 90-day program designed to help menopausal women feel their best
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 25-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment Dumbbells are required and we recommend having a few pairs available so that you can switch up the weights depending on muscle groups. You’ll also need a chair, bench, or box for some of the workouts.

Force 90 Day Home Strength Training Program

  • Difficulty: Intermediate to Advanced modifications provided
  • Ages: 12 and up
  • What? Looking to gain strength and lean muscle from home
  • Who? Those with some recent activity or those who have completed HASfit's Foundation Beginner Workout Program, Strength 101, or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 20-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You’ll need dumbbells and a chair, box, or bench.

30 Day Ab Challenge 2.0

  • Difficulty: Beginner through Advanced
  • Ages: 8 and up
  • What? Build lean muscle, improve performance, reduce risk of injury
  • Who? Those who with at least some exercise experience through experienced athletes
  • Workout Length and Frequency: The average individual workout session is between 5-15 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment A light dumbbell is recommended

30 Day Torch 2.0: Home Weight Loss Program

  • 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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment: The only equipment required is a pair of dumbbells.

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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • 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 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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment: The only equipment required is a pair of dumbbells.

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
  • Workout Length and Frequency: The average individual workout session is between 15-30 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You may use either a light pair of dumbbells or water bottles.

Quick - Fitness for Busy People

  • Difficulty: Beginner to Intermediate modifications provided
  • Ages: 10 and up
  • What? You’re limited on time and want to get the best results possible to improve your overall fitness in only 20 minutes or less.
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 15-20 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

Strength 101 - 30 Day Beginner Strength Training Program

  • Difficulty: Beginner to Intermediate modifications provided
  • Ages: 10 and up
  • What? You’re new to strength training, haven’t lifted in a while, or an older adult
  • Who? Those with some recent activity or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 20-35 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You’ll need dumbbells and a chair, box, or bench.

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.
  • Workout Length and Frequency: The average individual workout session is between 30-60 minutes in length. While this program is designed to be used 6 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

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.
  • Workout Length and Frequency: The average individual workout session is between 15-20 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

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.
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment No equipment 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
  • Workout Length and Frequency: The average individual workout session is between 5-15 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

HASfit Mama 9-Month Prenatal Exercise Program

  • Difficulty: Beginner, Intermediate, Advanced
  • What? A 9-month prenatal workout plan with over 80 fitness videos designed to keep you and your baby healthy through your 1st, 2nd, and 3rd trimesters.
  • Who? Any mama who has been cleared for exercise by their doctor.
  • Workout Length and Frequency: The average individual workout session is between 15-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and how you feel during different phases of your pregnancy.
  • Equipment A pair of dumbbells

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
  • Workout Length and Frequency: The average individual workout session is between 30-45 minutes in length. The average mobility and recovery session is between 10-15 minutes. This program is designed to be extremely flexible, so it can easily be adjusted to less or more frequent depending on your schedule and existing workout plan.
  • Equipment The only equipment required is a pair of dumbbells.

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
  • Workout Length and Frequency: The average individual workout session is between 15-30 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment You may use either a light pair of dumbbells or water bottles.

30 Day Stretching Program

  • Difficulty: Beginner to Advanced
  • Ages: All
  • What? A 30-day program designed to help improve flexibility, enhance posture, and reduce pain
  • Who? All experience levels
  • Workout Length and Frequency: The average individual workout session is between 15-30 minutes in length. While this program is designed to be used 4 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment There’s no equipment required, you may want an exercise mat for comfort.

Crunch - 3 Day Per Week Workout Program

  • Difficulty: Intermediate to Advanced
  • Ages: Any
  • What? A 90-day program designed to fit into a busy schedule
  • Who? Those with some exercise experience or those who have completed HASfit's Foundation Beginner Workout Program or 14 Day Jump Start.
  • Workout Length and Frequency: The average individual workout session is between 30-50 minutes in length. While this program is designed to be used 3 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment Dumbbells are required and we recommend having a few pairs available so that you can switch up the weights depending on muscle groups. You’ll also need a chair, bench, or box for some of the workouts.

Crunch for Beginners - 3 Day Per Week Workout Program

  • Difficulty: Beginner or Over 50
  • Ages: Any
  • What? A 90-day beginner program for people with busy schedules
  • Who? Those who are just getting started in their fitness journey, haven’t worked out in a while, and older adults.
  • Workout Length and Frequency: The average individual workout session is between 15-30 minutes in length. While this program is designed to be used 3 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
  • Equipment Dumbbells are required and we recommend having a few pairs available so that you can switch up the weights depending on muscle groups. You’ll also need a chair, bench, or box for some of the workouts.