“FHIIT” – The Concept
Functional High Intensity Interval Training. Get a great workout and make strength & fitness progress from your home! This program is designed to allow you to train hard regardless of where you are in your fitness or even in your environment.
The “OYE FHIIT” at home program is designed for anyone to tackle – whether you’re new to functional fitness, maybe don’t have access to a gym, have minimal equipment, and/or are looking for more circuit or boot-camp style workouts. Expect lots of body weight exercises, some running, and resistance training as part of this program.
FHIIT At Home will be a good balance of hard workouts that are easy to perform at home or outside of a well equipped gym.
Our goal is to prescribe a varied style of exercise that promotes a beneficial metabolic response, functional movement patterns and overall health. Constantly varied functional movements executed at a high intensity have, in our experience, elicited the best response from our bodies, removed boredom typically experienced from body-part specific body-building programs and kept our motivation consistently high.
Take a quick sneak peek inside
This program provides 8 weeks of workouts with 5 workouts each week. That’s 40 workouts for you to crush in just 56 days! We have also included stretching routines for your 2 rest days each week.
In our many years of training, we have found that maintaining the following structure works best in producing results, while also allowing the body to recover and our motivation to stay high!
Every 7 Days:
3 days on : 1 off
2 days on : 1 off
Following this structure means that rest days consistently fall on Thursdays and Sundays, which makes scheduling the rest of your life a breeze! Maintaining a solid routine removes the decision-making process, helping you to stay consistent and committed.
If, however, you prefer to take rest days every 2 or 3 days then feel free to do so. Just make sure you are taking rest days and stick to the program within a similar timeframe.
Jump-rope, pair of dumbbells or kettlebells, resistance bands, a pull-up bar, rings, and something to be used as a plyometric box.
If you can’t get your hands on all the equipment, don’t worry! Just make suitable modifications (options will be suggested throughout).
Click here for a recommended list of equipment to start adding to your own “at home” gym or for a small scale CrossFit “garage box”.
We have a full video library as a dedicated resource for you to perform all the movements confident in the knowledge that you’re doing them correctly. Check out our YouTube FHIIT at home playlist.
About the Authors
Jason Ackerman is the author of Own Your Eating: The Definitive Guide to Flexible Eating. Jason is a CrossFit L4 Trainer & has over 25 years of experience in the health & fitness industry & has helped thousands of clients transform their bodies & lead healthier lifestyles.
Roz Ackerman is a CrossFit L1 Trainer, certified NASM personal trainer, 200 hours trained Yoga Instructor & Precision Nutrition L2 certified nutritionist. Roz is passionate about helping women develop a positive body image and become more empowered and self-confident through fitness.
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Dennis P. –
Excellent training plan and vairiations to workouts depending on fitness level.