4 WEEK AT HOME HIIT
Do Hard Things Coaching
Tactical, General Fitness, Tactical / Military4-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!
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!
A
1-mile Run
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!
A
Walk
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
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.
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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