Chontel Program FIERCEatHome ProgramHero HighRes_hero

All Fitness Levels • High Intensity • 24+-Week Program

FIERCE at Home

FIERCE at Home combines strength and high-intensity training with workouts you can follow at home with minimal equipment. Chontel Duncan designed this 34-week program to help women feel FIERCE and work towards their fitness goals anywhere, anytime.

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. 

  • Designed for all fitness levels

  • At-home program

  • 34-week program

  • Combines strength and high-intensity training

  • Muay Thai inspired workouts

Program Overview

FIERCE at Home is designed to help you to increase strength, lean muscle and cardiovascular fitness with training that complements and fits around your busy lifestyle. 

With FIERCE at Home, you can improve your fitness in all areas and each session will leave you feeling as though you’ve achieved something for yourself, and you are ready to face whatever life brings your way. 

Designed with all fitness levels in mind, there are four optional beginner weeks available to help you build your fitness and confidence if you’re new to Chontel’s style of training. 

Each week of FIERCE at Home includes:

  • 3 workouts, increasing to 4 as the program progresses

  • 2-3 cardio sessions

  • 2 active recovery sessions 

The workouts include several training styles for variety so you stay motivated for a new challenge in each workout. You will find strength, high-intensity exercises, boxing and Muay Thai workouts designed to create a holistic approach to training.


What you’ll need

While these workouts are designed to be completed at home, you will still need a few pieces of equipment to help you get the most out of the program. If you’re missing a couple of items, feel free to use what you already have or use the substitution feature in the Sweat app for quick and easy exercise swaps.

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Foam Roller

Foam Roller



Long Resistance Band

Long Resistance Band

Resistance Band

Short Resistance Band


Recovery Band

Jumping Rope

Skipping Rope

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Yoga Mat

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.