Short on time? Intro Athlete is for you.

30 minute or less workouts

Full body routines

Beginner program

Limited equipment training

We've designed this amazing program for those who have limited equipment or a fast-paced schedule. These workouts are efficient and effective and you will be done in 30 minutes or less.

This is a dumbbell, bench and bodyweight program. This program will also include general resistance training, and metabolic conditioning and even will have some running involved.


Who Is This For?

Someone without access to traditional gym equipment, limited equipment at home, or if you are limited on time. A great one for parents with a fast paced life!

Time Commitment & Frequency

30 minutes per day. 1 session per day, 5-6x per week on average.

Experience Level

Beginner to Intermediate. Scaled to your fitness level.

Equipment Needed

A bench (preferable adjustable but not required), set of dumbbells, Start with 1 pair and as you progress look into adjustable weights like a bower block dumbbells, and 1 pair of sneakers.


Access to All Programs

Exclusive Facebook Group

Coaching Support

Nutrition Advice

Instructional videos


HAOS designs workouts in 4 different program models: Pro, Look Good Naked, OCR, and the Intro Athlete. Tap 'Workout Programs' at the top of the page for a detailed description. Hunter and our team will upload workouts on the app, Wodify, every week. Our programs are designed with a structure of progressive overload and periodization. HAOS also offers one-on-one coaching to focus on your specific needs and goals!

Each program will vary, and required equipment will be listed in the description of our “Workout Program Tab”. Equipment includes dumbbell weights, stationary machines, erg machines (ski, row, bike), assault bikes, medicine balls, sleds, kettlebells, dumbbells, pull-up bars, and plyo boxes. The frequency of each of these is dependent on the specific program and specific training cycle.

No problem! We’re a perfect program for you if you have limited equipment. Check out our Intro Athlete program!

Depending on the program, our shortest workouts are found in Intro Athlete and take for 30 minutes to complete. Most of our other programs take between 45-90 minutes to complete.

Yes! The Intro Athlete Program is for all fitness levels, but many beginners are partial to this because the movements, while effective, are simple and easy to learn. Additionally, all of our programs give you the option to scale the workouts to your fitness capabilities.

Ask our team! Our coaches are eagerly awaiting to assist you by providing you with a thorough analysis of how to perform a certain workout or movement, and are even happy to provide instructional videos!

The training is divided in specific cycles to focus on a given aspect of training. For example, HAOS Pro will go through a 2-month strength cycle with the focus being on strength and muscle development while maintaining aerobic conditioning. Other cycles will include more volume and aerobic conditioning. Annual periodization is the key to ensuring your progress!

Yes! Please ask us if we can personally assist you with 1:1 coaching to allow you to reach goals specific to you!

Sign up and learn more here: 1-ON-1 COACHING

The Customer care team is standing by to help you with questions, concerns about your membership.  If you want to cancel your membership, please email