Who needs a gym when you’re perfectly able to whip that body into shape in the comfort of your own home? No need for gym clothes, just begin!
Home-based
Lose fat
Get toned
Increase flexibility
Adults
When the gym is just too far away, or the music they play is always a little too much, why not transform your home into your own personal dojo?
With no equipment necessary, Home Advantage allows you to train anywhere you see fit (excuse the pun) – whether that be the park, a living room or even a holiday hotel room when relaxing on the beach has gone one step too far.
This progressively dynamic workout plans begins with basic movements, that over the course of 8 weeks build up to more challenging movements that truly test both your strength and stabilization endurance. As the plan progresses, so do you; all the while encouraging fat burn in those areas where fat is just not necessary.
No preparation is needed, so what are you waiting for?
NO EQUIPMENT
Lose fat, Get toned, Increase flexibility
Workout plan details
You’ll find a warm-up and cool-down attached to some of the workouts in this plan. They’re there to prepare both the body and the mind for the main workout – don’t skip them if you have time. Nobody wants an injury and everybody wants to recover faster. Trust us, they’re worth the additional 5 – 10 minutes.
The Habitat fitness plan contains a splendid concoction of circuit, cardio, HIIT, core and lower body workouts that consistently stimulate all areas of the body. Spend the first two weeks adjusting to the movements, there’s no need to go all out. Once the first fortnight is out of the way, then is your time to unleash everything you’ve got.
Notes are included with every workout as well as instructions for performing each exercise – don’t forget to review those before attempting each unfamiliar movement.
Stay hydrated! These workouts are intense, but a lot tougher without water. Each workout should take you between 25 and 45 minutes, which means you should go through between 14 and 20 ounces of water! Not a problem with all that sweat you’ll need to replace.
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:
🔎 Browse available exercise programs using a range of filters
✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.
😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of programs are included?
You’ll find structured fitness programs across different goals, experience levels, and training settings. From foundational strength to mobility and conditioning, the library is built to save you time and keep programming organized.
Can I preview a program before adding it?
Yes. You can fully preview every workout inside each program before adding it to your account, so you know exactly what you’re working with.
Can I customize a program?
Absolutely. After adding a program, you can adjust exercises, sets, reps, notes, and progression to align perfectly with your client’s needs.
Can I duplicate a program for multiple clients?
Yes. Duplicate a program, personalize it, and use it with as many clients as you like. It’s designed to support efficient coaching workflows.
Is there a limit to how many programs I can add?
No limits. Add as many programs as you need and build out your library inside Train.
Who designs these programs?
Fitness programs are created by experienced coaches and trainers, and are reviewed and refined over time based on real-world feedback.
Who do I contact if I need help?
Reach out via in-app chat and we’ll get you sorted quickly.
Essential cookies ensure core functionality, and optional analytics cookies (anonymous) help us understand how the site is used and improve it. See our Privacy & Cookie Policy for details.
15-min Intense Bodyweight Workout
Intermediate
NO EQUIPMENT
15minutes
Not much time for a workout? We’ve got you covered. This full-body workout will have you losing fat and toning muscles in no time!
VIEW WORKOUT
Gym
Total Body Tone: Gym Workout Plan
Intermediate
Full gym
8weeks
The title doesn’t leave much mystery but the plan itself does. The Total Body Toning plan’s magic will reveal your fantastic body hiding beneath that soft layer covering it – in only 8 weeks.
VIEW PLAN
Gym
Beginner Full Body Transformation
Beginner
Full gym
6weeks
Great for starting your fitness journey, this beginner training plan will leave pounds of body fat crying in a pool on the ground. It will be emotional.
VIEW PLAN