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 💪

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.

The Hybrid Edge

Difficulty: Intermediate to Advanced
Ages: 12 and up
What? A 90-day program combining strength training and HIIT
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 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.

True Strength

Difficulty: Intermediate to Advanced
Ages: Any
What? A 90-day program to improve strength and build muscle
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 4 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 Power HIIT

Difficulty: Intermediate to Advanced
Ages: Any
What? A 30-day HIIT program using dumbbells
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 4 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.