FIERCE Zero Equipment: What To Expect

Chontel TrainerProfile
Chontel Duncan

September 29, 2020

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Being able to work out without equipment gives you the ultimate freedom — and you can unleash your inner warrior, anywhere, anytime with Chontel Duncan’s FIERCE Zero Equipment program. 

This program follows the same high-intensity training style as Chontel’s other FIERCE programs, but this time, you don’t need any equipment! 

FIERCE Zero Equipment is perfect if you don’t have any home gym equipment or are away from your usual workout setup. Whether you’re a beginner or looking to challenge yourself with something new,  this program will boost your fitness and fit easily into your lifestyle.

What’s in FIERCE Zero Equipment?

FIERCE Zero Equipment is a workout program that uses high-intensity interval training and strength training to increase strength and improve overall fitness. Within a couple of minutes, you’re sure to feel your heart rate increasing and muscles working!

What types of workouts can I expect?

You’ll be doing four workouts per week, with a combination of the following workout types: 

Full Body Strength: A no-equipment workout focused on building lean muscle and strength throughout your entire body. 

AMRAP: “As many reps as possible” or AMRAP workouts push you to your limit using bodyweight exercises to build full-body strength. 

During the beginner weeks, the AMRAP workouts have fewer exercises and fewer repetitions of each exercise. Recovery between each section is also longer, allowing you to pace yourself and build up your fitness. 

As the program progresses, the rest periods get shorter to keep you working hard and feeling challenged. If you’re not ready to step up the pace, you can modify the workout by taking a longer rest before beginning the next exercise.

Tabata: Focusing on legs and abs, these workouts use high-intensity exercises to really push your fitness. Tabata workouts are made up of 20 seconds of work at your maximum capacity, followed by 10 seconds of rest, repeated eight times for a total of four minutes. There are six sections, with a 40-second rest between each section. 

Tabata workouts help to promote cardiovascular fitness by activating both your aerobic (when muscles use oxygen to burn energy) and anaerobic (when muscles produce energy without oxygen) fitness to increase power and endurance. 

Express Abs: Blast your abs and build core strength with this 15-minute workout. The workout is made up of a “ladder” of 30 different exercises — but don’t worry, you only have to do each exercise once! 

To do the workout, simply complete the specified number of reps of each exercise and move onto the next exercise, until you have completed the ladder. 

Express HIIT:  Who doesn’t love a quick workout? These Express sessions will get your heart pumping and work your whole body in just 15 minutes. You’ll do eight exercises, with 15 seconds of rest between each exercise, completing the circuit three times.

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How long are the workouts?

Full Body Strength, AMRAP and Tabata workouts will take around 31-45 minutes to complete — but if you’re short on time, there are two optional 15-minute Express workouts available each week that you can substitute in to meet your training goals.

Is FIERCE Zero Equipment suitable for beginners?

Yes! FIERCE Zero Equipment is great for beginners or anyone new to this training style

This program contains four beginner weeks to build your base fitness and strength to set you up for success in the next six weeks of the program. 

You don’t need access to a gym or any at-home equipment to get started either — you just need your body.

Work out anywhere, anytime with Sweat

Ready for your first workout?

Take high-intensity training anywhere with FIERCE Zero Equipment

Now you can train like a warrior no matter where you are. All you need is 15 minutes to unleash your FIERCE. Push yourself to your limits, increase your strength, and feel the pure elation of smashing your fitness goals. 

Get started today to discover your FIERCE. What are you waiting for?

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 Zero Equipment

* 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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