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4 WEEK AT HOME HIIT

Do Hard Things Coaching

Tactical, General Fitness, Tactical / Military
Coach
LeiLani Mabry

4-Week At-Home Training Plan

Transform Your Fitness from Home – No Gym Required!

Looking for a structured, results-driven workout plan you can do from the comfort of your home? Our 4-Week At-Home Training Plan is designed for all fitness levels, helping you build strength, endurance, and mobility with minimal equipment. Whether you're short on time, new to training, or an experienced athlete looking for a flexible routine, this program will keep you engaged and progressing.

What’s Included?

✔️ Progressive Workouts – A structured plan with increasing intensity to maximize results over four weeks.
✔️ Bodyweight & Minimal Equipment Options – Exercises tailored to use just your bodyweight or common household items.
✔️ Strength, Cardio & Mobility Training – A balanced mix of workouts to improve overall fitness.
✔️ Clear Instructions & Demonstrations – Easy-to-follow guidance to ensure proper form and technique.
✔️ Time-Efficient Workouts – Sessions designed to fit into a busy schedule, ranging from 20 to 45 minutes.
✔️ Adaptable for All Levels – Scalable workouts with modifications to suit beginners to advanced athletes.

Why Choose This Plan?

  • Convenience: Train anytime, anywhere – no gym required.
  • Effectiveness: Designed by expert trainers to ensure maximum efficiency and results.
  • Motivation: Stay on track with a structured program that keeps you progressing each week.
  • Variety: No boredom! Different workout styles keep things fresh and exciting.

Who is This For?

  • Busy individuals looking to stay fit without a gym membership.
  • Beginners who want a structured introduction to home workouts.
  • Athletes seeking an effective training plan when they can’t access the gym.

Ready to take control of your fitness from home? Start today and see real results in just 4 weeks!

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Improved Health & Energy
Feel stronger, more energized, and more confident in your daily life.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
No Equipment Needed
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Air Squat

3 x 20

B2

Alternating Bodyweight Lunge

3 x 20

B3

Squat Jump

3 x 15

B4

Lateral Lunge

3 x 20

B5

Calf Raise

3 x 20

FINISHER // AMRAP 5 min

C

In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!

Monday
Week 1 Day 2

A

1-mile Run

Tuesday
Week 1 Day 3

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Push-Up

5 x 10

B2

Shoulder Taps

5 x 10

B3

Bench Dips

5 x 10

C1

Walking Plank

3 x 0:30

C2

Side Plank On Hand

3 x 30

C3

Bear Crawl

3 x 30

FINISHER // AMRAP 7 min

D

In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!

Wednesday
Week 1 Day 4

A

Walk

Thursday
Week 1 Day 5

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Hollow Rock

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B3

Reverse Lunges

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B4

Close Grip Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B5

Tuck Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B6

Mountain Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B7

Wall Sit

0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30

Coach
coach-avatar LeiLani Mabry

Hi!! My Name is LeiLani Mabry, and fitness has been a part of my entire LIFE. I have a Body Building Background of 7 years, military background/ tactical athlete for almost 20 years, competitive athlete, and CFLV1 Certified coach.

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Get Started Today!

Ready to take control of your fitness from home? Start today and see real results in just 4 weeks! No matter your starting point, this plan is your path to a stronger, healthier, and more confident you. Commit, stay consistent, and embrace the journey—you’

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FAQs
Do I need any equipment for this plan?
No, this program is designed to be effective using just your bodyweight. However, if you have resistance bands or dumbbells, modifications are provided to enhance your workouts.
Is this plan suitable for beginners?
Absolutely! The plan includes modifications to cater to all fitness levels, from beginners to advanced athletes.
What if I miss a workout?
No problem! Simply pick up where you left off or adjust your schedule as needed. The key is consistency, not perfection.
4 WEEK AT HOME HIIT