How do Fiit training plans work?
Our plans are designed to help you reach your goals and give structure to your fitness routine. They range from 2 to 12 weeks. Every plan consists of 3 to 7 classes a week, depending on your fitness level and plan. Intensity of classes will increase over the course of the plan to ensure you progress steadily and safely. Classes are a mixture of 25 and 40 minutes. If you want to do more than the classes in your plan — go for it!
You can start a plan whenever you want. Complete all classes each week to unlock the classes for the following week.
If you want to change the difficulty level, you will need to change your fitness level in MyFiit / Profile and start the plan again from the beginning.
How do I know what plan to choose?
We have over 20 training plans based on your goal and fitness level:
12 week plans
Push Pull 1 - A 4 week plan designed to build muscle and perfect performance. Target individual muscles with progressive overload. Master functional moves and technique, improve muscular endurance and posture, and experience the benefits of hypertrophy training. Whether you’re at home or in the gym, you’ll need two pairs of dumbbells — one heavy, one medium, for both blocks.
Push Pull 2 - Increase the load in this next 4 week block when we bring power and olympic lifting to the mat. It provides the structure and stimulus you need to build athlete-level strength, without having to use a barbell. Experience complete strength training whilst continuing to level up in your technical moves and progressive overload. In Push Pull 2 you will work to develop more power, speed and agility. Check out what Fiit trainer, Gus, has to say about this plan here!
Push Pull 3- A 4 week block that takes everything you learnt from 1 & 2. And turns it up a notch. Go harder for longer with high volume strength training and hardcore conditioning work. Waz, Luke and Laura have added reps and bigger finishes that will help you move like a pro under load and feel like an athletic weapon. Bring your dumbbells to the mat for these 10, 25 and 40 minutes workouts.
Outlast Pro- Three 4-week blocks of our grittiest cardio, strength and functional workouts.
Block 1 (Outlast Pro 1)- You'll build the cardio capacity, functional range and muscular endurance in preparation for block 2. Start with the Outlast Pro test which will enable you to track your progress. Then dive straight into six classes a week. We start with intermediate-level workouts before ramping up to advanced. All you need is your workout mat and pair of medium dumbbells.
Block 2 (Outlast Pro 2)- Demands more speed, more power and more agility with every move we throw at you. We’re taking it to 7 classes a week, with advanced level-only cardio and strength training. This is where you'll master isolation training in the Strength studio, Savage 40 minute HIIT sessions, functional movement and extra 10 minute stretches to enhance your performance.
Check out our blog for more details here!
Block 3 (Outlast Pro 3) - Use everything you've learnt from Outlast Pro 1 & 2 to take you to the next level. Master advanced, technical movements to start training and thinking like an athlete. You'll be working at higher intensities for longer intervals, smashing through 7 Advanced classes a week, mixing it up over 10, 25 & 40 minutes. Grab your dumbbells, and get ready to take your training to the next level!
6 week plans
Total Burn - Torch fat. Get lean. A cardio-focused plan packed with high energy classes to burn calories and tone muscle. Prepare to sweat!
Real Strength - Feel strong from the inside out. Develop lean muscle and tone up. A rep-focused plan to help you build a bulletproof body.
Lift - If you’re looking for a challenge, this plan is for you. Lift will help you build strength and torch fat, even at rest. Dust off your dumbbells, this is how you level up. Recommendation weights 4-16kg dumbbells.
Super Fiit - Want it all? Burn fat, build muscle and improve flexibility. This perfectly balanced plan will get you fitter, stronger and body confident.
Movement Master - Move better. Train better. De-stress with mindful classes to improve range of motion and flexibility. Enjoy more freedom in your body.
Breathe - Transform your physical and mental health with the power of your breath, led by world-renowned Breathwork expert, Richie Bostock.
5 week plans
Build - Bulletproof your body and mind with our most intense strength workouts yet. You'll need a pair of dumbbells you can press overhead for 10 reps.
Dumbbells - 4-16kg
4 week plans
The Pilates Body - Build core strength while improving balance, posture and coordination. Develop focus, control and precision. Discover what you’re capable of.
Outlast - The ultimate bodyweight plan, in 4 weeks this will test your endurance, power and determination. Burn fat, build strength and find out what your body's capable of with 6 classes a week, in all three studios. No weights needed.
Once you're done- level up with Outlast Pro.
Base Fiit - Ready to build some serious confidence on the mat and in yourself? Base Fiit has everything you need to master the foundations and take steps, leaps and bounds to progress your fitness. Starting with low impact classes to prime the body, then moving to more dynamic training – this 4 week plan is designed to make you level up steadily and safely. Let’s go!
Base Fiit 2- Prepare. Progress. Adapt. Base Fiit 2 is your next 4 week training block in the Base Fiit series. And it’s all about getting your mind and body ready for the next level. With help from 6 of our most skilled trainers, you’ll be steadily introduced to the movements, workout structures, and language found in our intermediate classes. There’s a small increase in load from the first block but it’s nothing you can’t handle. Just take each class at a time and trust the process. Let’s get Base Fiit.
2 week plans
Low Impact 360 - Low impact does not mean low intensity. This plan will put you through your paces while keeping your downstairs neighbours (and your knees) happy. Step into our three studios to get fitter, stronger and more flexible — without the bounce.
14 Days Of Fiit - Blitz calories, build strength and improve flexibility with this perfectly balanced two week plan. Experience our most popular classes across all 3 studios, and create a fitness routine you won't want to stop.
14 Days Of Cardio - Want to lose weight and tone up? This plan is designed to give maximum calorie burn in two weeks. High energy cardio workouts combined with strength and rebalance classes deliver fast results.
14 Days Of Strength- Build strength and sculpt muscle with two weeks of bodyweight training. Target muscles across your entire body, and improve core stability and mobility with rebalance classes. Real strength starts here.
Can I see all the classes in each plan before I start?
You can see the classes for week one of the plan before you start. After that, you have to complete all the classes for each week in order to unlock the classes for the following week.
What is the benchmark class?
Take the benchmark class at the start and end of your Fiit Plan to measure your progress. It’s a really challenging 12 minute class — so just do as much as you can!
The benchmark class is incorporated into Super Fiit, Real Strength and Total Burn plans. In a beginner-level plan, the benchmark class will be one of your four classes in the first week. In intermediate and advanced plans, take the benchmark class before the first four classes of your plan. At the end of your plan, take the class again to see how much fitter and stronger you are!
The Benchmark Class isn't suitable for entry level fitness, so we have not included in those plans.
Can I do another class if I don’t want to do the recommended class in the plan?
You can take as many classes as you want, whenever you like — but in order to complete a plan you must do the recommended classes for that plan.
Can I change my plan once I’ve started it?
You can end a plan and start a new one whenever you like. To end a current plan, simply tap into it in your app and scroll down to 'End training plan'.
Do I need any equipment?
All you need is your Fiit Tracker and a mat to workout with. It’s also a good idea to have a sweat towel and bottle of water handy, as it’s going to get sweaty!
Dumbbells - 4-16kg
Kettlebell - 6-20kg
How do I change the difficulty level of plan?
Easy — just go to MyFiit / Profile and change your current fitness level. However, if you do change your fitness level it will automatically end the plan that you’re on, and you’ll start the plan again at the new level.
I missed a week. What happens now?
The plans are designed so that you progress steadily and safely, if you miss a week, you will be able to catch up before the plan expires.