0 No videos yet! Click on "Watch later" to put videos here No videos yet! Click on "Watch later" to put videos here Click on "Watch later" to put videos here Programs Which program is right for me? Burn Fat 30 Day Melt Beginner Burn 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Build Muscle & Strength 30 Day Muscle Building 2.0 True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Improve Overall Fitness The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? Workouts by Muscle Groups Abs Arms Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Beginner Flexibility & Mobility Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Healthy Living Eating For Life Diet Guide Healthy Recipes Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles App Shop Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Which program is right for me? Burn Fat 30 Day Melt Beginner Burn 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Build Muscle & Strength 30 Day Muscle Building 2.0 True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Improve Overall Fitness The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? Burn Fat 30 Day Melt Beginner Burn 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Build Muscle & Strength 30 Day Muscle Building 2.0 True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Improve Overall Fitness The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? 30 Day Melt Beginner Burn 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner Burn 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan 30 Day Power HIIT 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan 30 Day Torch: Home Weight Loss Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan 30 Day Torch 2.0 Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive – Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Build Muscle & Strength 30 Day Muscle Building 2.0 True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Improve Overall Fitness The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? 30 Day Muscle Building 2.0 True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge True Strength 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge 30 Day Muscle Building Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Strength 101 Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Force 90 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge 30 Day Ab Challenge 2.0 Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Stronger 90 Bodyweight Workout Plan 30 Day Ab Challenge Bodyweight Workout Plan 30 Day Ab Challenge 30 Day Ab Challenge Improve Overall Fitness The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? The Hybrid Edge Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Crunch – 3x per week Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Quick – Fitness for Busy People Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Fit Over 40 Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Warrior 90 2.0: The Ultimate Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Fit in 20 Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Bodyweight Workout Plan Hero 90 2.0: Advanced Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Beginner, Low Impact, Active Aging 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? 14 Day Jump Start Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Foundation Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Strength 101 Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Beginner Burn Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program Crunch for Beginners – 3x per week 30 Day Active Aging Fitness Program 30 Day Active Aging Fitness Program Accelerate Athletic Performance 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? 30 Day Power HIIT Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan Endurance Companion Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan Warrior 90 2.0: The Ultimate Home Workout Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan Hero 90 2.0: Advanced Home Workout Plan Motive: The Home Athlete’s Plan Motive: The Home Athlete’s Plan 30 Day Stretch Prenatal Exercise Program How to Follow a Program? Prenatal Exercise Program How to Follow a Program? How to Follow a Program? Workouts by Muscle Groups Abs Arms Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Beginner Flexibility & Mobility Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Healthy Living Eating For Life Diet Guide Healthy Recipes Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles App Shop Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training by Muscle Groups Abs Arms Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Beginner Flexibility & Mobility Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Abs Arms Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Arms Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Back Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Butt Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Back and Biceps Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Biceps Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Calves Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Chest Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Chest and Triceps Forearm Legs Shoulders Triceps Upper Body Forearm Legs Shoulders Triceps Upper Body Legs Shoulders Triceps Upper Body Shoulders Triceps Upper Body Triceps Upper Body Beginner Flexibility & Mobility Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Flexibility & Mobility Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Gym Workouts By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down By Muscle Group Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Abs Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Arms Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Back Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Back and Biceps Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Biceps Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Butt – Glutes Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Chest Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Chest and Triceps Hamstrings Legs Shoulders Triceps Upper Body Hamstrings Legs Shoulders Triceps Upper Body Legs Shoulders Triceps Upper Body Shoulders Triceps Upper Body Triceps Upper Body HIIT Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Cardio Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Easy Beginner Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Low Impact Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Kickboxing / MMA Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Sports Performance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Strength Training Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Individual Exercises Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Exercises by Muscle Group Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Abdominal Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Arms Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Back Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Biceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Butt – Glutes Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Calves Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Chest – Pectoral Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Forearm Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Hamstring Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Lats Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Leg Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Lower Abdominal Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Lower Back Oblique Shoulders Thighs – Quads Traps Triceps Oblique Shoulders Thighs – Quads Traps Triceps Shoulders Thighs – Quads Traps Triceps Thighs – Quads Traps Triceps Aerobic Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Agility and Speed Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Body Weight Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Compound Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Isometric Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Kettlebell Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Low Impact Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Medicine Ball Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Olympic Lifts Plyometric Powerlifting Push Up Stability and Balance Plyometric Powerlifting Push Up Stability and Balance Powerlifting Push Up Stability and Balance Push Up Stability and Balance Stability and Balance High Intensity Training Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Low Impact Cardio Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Kettlebell Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Kickboxing / MMA Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Muscle Building Rehabilitation Senior Strength Training Warm Up / Cool Down Rehabilitation Senior Strength Training Warm Up / Cool Down Senior Strength Training Warm Up / Cool Down Strength Training Warm Up / Cool Down Warm Up / Cool Down Healthy Living Eating For Life Diet Guide Healthy Recipes Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles App Shop Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Eating For Life Diet Guide Healthy Recipes Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles Healthy Recipes Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles Breakfast Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Lunch Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Dinner Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Desserts Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Kid Friendly Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Side Dishes Smoothie Snacks Vegetarian / Vegan with Added Protein Smoothie Snacks Vegetarian / Vegan with Added Protein Snacks Vegetarian / Vegan with Added Protein Vegetarian / Vegan with Added Protein with Added Protein TDEE Macro Calculator Coach Kozak & Claudia Vlogs Health & Fitness Articles Coach Kozak & Claudia Vlogs Health & Fitness Articles Health & Fitness Articles App Shop Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Shop Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Donate Patreon Rewards Support One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Patreon Rewards Support One Time Contribution One Time Contribution Connect Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Join the Tribe Community Group Contact HASfit Coach Kozak Personal Training Contact HASfit Coach Kozak Personal Training Coach Kozak Personal Training Personal Training 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 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. Difficulty: Intermediate 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 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. 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 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 What? A 90-day program designed to help men over 50 get stronger and more fit 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 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 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 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. 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 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 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. Difficulty: Intermediate to Advanced 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 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.