What Is FIERCE At Home?

Chontel TrainerProfile
Chontel Duncan

March 15, 2021

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#FIERCECommunity, I’m so proud of you for smashing your sessions and doing your absolute best, no matter where you work out.

If you want to train at home, I’ve got you covered! FIERCE at Home is a full 34-week program. It includes four additional Beginner weeks if you are new to my training style, returning to training after a break, or starting your fitness journey

You can find FIERCE at Home in the Sweat app, alongside my other FIERCE programs. To find out exactly what the program entails, including what equipment you’ll need to get started, keep reading!

What is FIERCE at Home? 

Similar to my gym-based FIERCE program, FIERCE at Home still focuses on variety through a combination of strength and high-intensity sessions including AMRAP, circuit training, and Tabata workouts

FIERCE at Home is for women of any fitness level who are looking for flexibility and don’t want to compromise their results by working out in a home environment. 

It’s a reality that not everyone can get to the gym, so I wanted to create a home-based program that still delivers! If your fitness goals include decreasing overall body fat, improving fitness and increasing your strength, then FIERCE at Home is for you!

How does FIERCE at Home work?

FIERCE at Home has 34 weeks of workouts, active recovery sessions, and brand new challenges, which all require only a small amount of equipment. 

I’ve included four Beginner weeks like my original FIERCE program so that if you’re new to fitness or my training style, you can get comfortable with the fundamental movements and build a solid foundation for the rest of the program.

I’ve also introduced a fitness challenge at the beginning and end of FIERCE at Home that’s designed to test your endurance and strength in an against-the-clock workout. This is a great way for you to look back at the progress you’ve made after completing the 34 weeks and to see how far you’ve come!

What’s in the FIERCE at Home workouts?

If you’re a busy mum like me or have limited time to work out, it can be hard to make time for fitness. That’s why I made sure every workout can be completed within 25-45 minutes. 

To get your muscles used to the workouts in FIERCE at Home, they have a full-body focus until Week 4. After this, the workouts change to lower body and upper body training splits to isolate and target different areas of your body. 

And to keep you on your toes, every workout uses a different combination of my favourite training styles like weightlifting, high-intensity, boxing, and Muay Thai.

How to get started with FIERCE at Home 

For me, I take a holistic approach to my training, meaning that I like to focus on the bigger picture. I use it to benefit my mental, physical and emotional health and genuinely enjoy how happy it makes me feel! I encourage you to take a moment to do the same before you get started.

Focus on what’s important to you and write down a task list at the beginning of your week to help you stay on track.

This can include eating healthy to support your fitness goals and to help you recover faster.

What equipment do I need for FIERCE at Home?

There are a few key pieces of equipment you’ll need, particularly for the strength workouts. If you’re still in two minds about making an equipment purchase, don’t worry — I’ve made sure you’ll be getting good use out of the items you choose to get! Rather than purchasing everything on this list, you can always use dumbbells in the place of kettlebells to save space in your workout storage area. 

You can view the required equipment in the workout overview before you start your workout. Here’s what you’ll need:

  • Dumbbells

  • Kettlebell

  • Long resistance band

  • Resistance tube

  • Skipping rope

  • Step

  • Chair

  • Yoga mat

  • Foam roller

You might have some of these pieces of equipment already if you were previously completing FIERCE in a home-gym setup. But if you can’t access some of them, you can either substitute for a different piece of equipment altogether, or use household items of the same weight — try cans of food, water bottles, or simply use your own bodyweight.

I’ve posted heaps of at-home alternatives on the highlights reel on my Instagram if you need inspiration! Feel free to DM me or ask Sweat support if you have trouble.

How are FIERCE at Home workouts structured?

The structure of each resistance workout is different depending on if you’re completing strength or high-intensity. The strength workouts are circuits and time-based, and you’ll do either AMRAP, Tabata or circuit training in the high-intensity workouts.

Always make sure to warm up and cool down too so that you’re ready to tackle your next workout feeling good— it’s all there for you in the Sweat app, just follow my instructions!

Here’s an overview of how each type of workout will look.

Strength (25-45 minutes)

You’ll use either small weights or your own bodyweight to get volume into your muscles, while still maintaining a high-intensity in these workouts.

Warm Up: 3-5 minutes

Strength Circuit: 8 minutes

Circuit: 10 minutes

Finisher Circuit: 8 minutes

Cool Down: 5 minutes

High-intensity (20-45minutes)

AMRAP: is a form of interval training, where you alternate between work and rest phases of a set duration. The goal is to complete as many reps as possible in the allocated time.

Each AMRAP workout contains three sections that last 12 minutes each and have a one-minute rest break in between.

In the earlier stages of FIERCE at Home, AMRAP workouts use a lower work-to-rest ratio to give you more recovery time and get you used to this training style.

When the program progresses after Week 6, the work-to-rest ratios increase to 45 seconds of work with a 15-second rest period. By this time, you’ll be needing every one of your rest breaks, so use them wisely!

Tabata: helps to improve your cardiovascular fitness through 20-second “work” intervals and 10-seconds rests. Tabata intervals are usually repeated eight times, but in FIERCE at Home they are repeated six times, lasting three minutes and separated by 60-second rest periods. Use your minute of rest to change equipment and take a sip of water if you need to!

Speed Circuit: this is high-intensity interval training (HIIT) where you alternate between work and rest phases of a set duration — similar to an EMOM (every minute on the minute) style workout. The goal of each work phase is to complete as many repetitions as possible in the allocated time.

Express Ladder: This workout includes 4 exercises completed in succession, with a lowering rep count for each round. 

Full Body Circuit: This is a circuit-based workout, where the goal is to complete as many rounds of each circuit as possible within the allocated 8 minutes. The idea is to go as fast as possible while maintaining good technique.

What is the difference between the FIERCE at Home fitness challenges and challenges in other workouts?

A fitness challenge is included in Beginner Week 1, Week 1 and Week 12 of FIERCE at Home. This replaces the challenge for the week and is a way for you to track your progress!

Every other week, there is a weekly challenge designed to help you to test your progress at home. These challenges involve either a 26-minute strength full-body workout or a quick 10-minute Tabata workout. 

What is the difference between FIERCE and FIERCE at Home?

The main difference is that one program has been designed for the gym and the other is home-based, meaning you’ll only need a few basic pieces of equipment for FIERCE at Home.

Another notable difference in FIERCE at Home is that you have additional Full-Body Circuit or Express Ladder workouts and a fitness challenge on certain weeks in the program that you won’t find in FIERCE. I’d love to know what you think!

Work out anywhere, anytime with Sweat

Ready for your first workout?

It’s time to get FIERCE at home

My biggest passion is to help people improve both their state of mind and health through fitness. I firmly believe that we are all capable of reaching our goals with the right support network, consistency and dedicated approach.

With FIERCE at Home, I want you to have a sustainable workout program that you can fall in love with, and make your workouts suit your current circumstances whatever they may be, wherever you are. 

So now it’s time for you to shine in the comfort of your home! All you need to do is to log in or subscribe to the Sweat app, select me as your trainer and choose FIERCE at Home as your program. 

I can’t wait to hear what you think, so make sure you leave me a comment below!

Chontel TrainerProfile
Chontel Duncan

I’m Chontel Duncan, personal trainer and accredited sports nutritionist. My Sweat programs reflect the way I love to train, giving it 100% effort all the way, switching on everything in your body so you feel like a FIERCE warrior. 

Chontel Duncan

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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