FIERCE at Home AMRAP Full Body Workout

Chontel TrainerProfile
Chontel Duncan

August 17, 2020

FIERCE at Home AMRAP  Full Body Workout - Hero image

FIERCE at Home has 28 weeks of training that will make you feel like a warrior — right from your spare room or back yard! This full-body workout is from the second 12-week section (there are four beginner weeks, followed by 12-week programs to progress your fitness) of Chontel Duncan’s at-home program, so it’s designed for women who’ve been working out for a while. 

If you’re new to this style of training and you want to begin working out at home, FIERCE at Home starts with four beginner weeks that you can use to establish a baseline fitness. 

Let’s get FIERCE at Home

Once you get used to training regularly, you can progress through the program at your own pace using SWEAT on your phone — it’s just like having a personal  trainer in your pocket that you can refer to at any time.

For women who’ve been doing high-intensity workouts and strength training for a while, this workout will give you a taste of how Chontel’s FIERCE at Home program will push you towards achieving your fitness goals. 

If you’re new to working out, you might need to modify the exercises in this workout to suit your current fitness level, or you can try this HIIT workout for beginners first!

FIERCE at Home AMRAP Workout

To do this workout, you’ll need a set of dumbbells and a mat or towel. If you don’t have dumbbells, use something similar such as water bottles instead. 

There are three circuits to complete, each with three exercises. The goal is to do as many repetitions of each exercise (AMRAP stands for ‘as many reps as possible) as you can during the 45 seconds allocated, before moving on to the next exercise. 

The workout will take around 45 minutes, but if you are short on time, you can do one lap of each circuit to reduce the total time to 12-15 minutes. 

Before beginning the workout, take five minutes to warm up your body with some at-home cardio moves or dynamic stretches.

Then pump up a playlist that makes you feel great and get started. 


3 Exercises / 4 Laps

Squat to Front Raise



3 Exercises / 4 Laps

Alternating Snatch



3 Exercises / 4 Laps

Reverse Lunge


AMRAP workouts like this are high-intensity sessions, designed to build your strength and fitness simultaneously. As your fitness increases, you’ll be able to do more reps of each exercise. 

As with any form of training, you’ll get maximum benefit from the workout when you focus on using proper form. If you’re unfamiliar with any of the exercises, take the time to study the exercise demonstration before beginning to make sure you are doing them properly. 

When you follow the program in the SWEAT app, you’ll find detailed instructions along with each exercise that contain cues to ensure your technique is correct. 

Work out anywhere, anytime with Sweat

Ready for your first workout?

Test your strength and fitness with this high-intensity AMRAP workout

If you love high-intensity training, this workout will help you to take your fitness to the next level. Remember, with any training program, it’s important to take your rest days to allow your body to get stronger. 

Even if you’re short on h time to exercise,  you can still do a 15-minute session. You can even exercise without equipment to stay on track with your fitness goals. 

No matter where you are, you can become part of the SWEAT community — and train with like-minded women from all over the world.

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. 

FIERCE at Home

* 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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