FIERCE Zero Equipment: What To Expect
Being able to work out without equipment gives you the ultimate freedom — and now 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 to begin.
FIERCE Zero Equipment is perfect if you don’t have any home gym equipment and you just want to get a workout done — whether you’re a beginner or anyone looking for hardcore training that delivers results but still fits 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 energy expenditure, increase strength and improve overall fitness.
Why does this training style work?
HIIT (high-intensity interval training) works because it causes your body to burn energy at a higher rate, even while resting, for up to 48 hours after you finish the workout. This is known as the “afterburn effect”.
What types of workouts can I expect?
You’ll find six different workouts to choose from throughout FIERCE Zero Equipment. These include:
Full Body Strength: A no-equipment workout focused on building lean muscle and strength throughout your entire body.
AMRAP: “As many reps a possible” or AMRAP workouts push you to the 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 build up your fitness.
As the program progresses, the rest period gets shorter to keep you working hard. For anyone 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 push you hard. The workout sections are made up of 20 seconds of work, 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.
Each Tabata workout helps to improve 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, you simply complete the specified number of reps of each exercise and move onto the next exercise, until you have completed the ladder.
Express HIIT: A workout that gets your heart pumping and activates your whole body for an energy boost in just 15 minutes. You’ll do eight exercises, with 15 seconds of rest between each exercise, completing the circuit three times.
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 15-minute Express workouts available each week that you can substitute in to meet your training goals.
Is FIERCE Zero Equipment suitable for beginners?
This program contains four beginner weeks to build a base fitness and strength that will set you up for success in the next six weeks of the program.
FIERCE Zero Equipment is ideal for anyone new to this training style. You don’t need access to a gym or any at-home equipment to get started — you just need your body.
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. With these new ways to reach your fitness goals, you can increase strength, burn energy and feel the pure elation of training at your limits.
Get started today to discover your FIERCE. What are you waiting for?
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.