Chontel Program FullBodyHIITWithChontel ProgramHero HighRes_hero

Advanced • High Intensity • 17-Week Program

Full Body HIIT

Take your training to the next level and feel incredible with Chontel Duncan’s Full Body HIIT program. This advanced training program will push you to improve your agility, performance and overall fitness with efficient and challenging high-intensity workouts. Are you ready to feel unstoppable?

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 advanced fitness levels

  • Work out anywhere

  • 17-week program

  • Improve your agility, performance and fitness

  • Feel unstoppable

Program Overview

Full Body HIIT with Chontel is perfect for women who have been training for a while and are ready to reignite their love for exercise and challenge themselves with new and intense workouts.

The program begins with an optional foundation week to get you started, then moves into 16 weeks of advanced workouts that will leave you feeling accomplished and ready to take on the world!

Each week you can choose from three 30-minute workouts that explore different styles of HIIT like Tabata and AMRAP. There’s also an optional Express workout for the days when you’re short on time, and an optional skipping challenge workout to help you build your endurance.

The scheduled weekly sessions include:

  • Full Body Tabata

  • Full Body AMRAP

  • Super 30s

  • Skipping Challenge (Optional)

  • Express Burnout (Optional)

There are two scheduled LISS (low-intensity steady state) cardio sessions that Chontel recommends completing on alternate days to your resistance sessions. You’ll also have an optional HIIT cardio session and a rest day to allow your body enough time to recover before your next workout.


What you’ll need

You can complete Chontel’s Full Body HIIT workouts at home using a few pieces of equipment. If you need equipment or exercise alternatives, you can use the substitution features in the Sweat app or you can substitute free weights like dumbbells or a kettlebell for household items of similar weight, like bottles of water.

This is the desc for dumbells






Jumping Rope

Skipping Rope



Resistance Band

Short Resistance Band

Medicine Ball

Medicine Ball

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.