5 Best Free Chris Heria Workout Programs (For All Levels)

Fitness YouTube grew a lot in 2020 due to quarantine restrictions. People were trying to regain control over their life and their health. Plus, the lazy home life was not a great improvement to our physique. Thus, the age of YouTube fitness has come. So people could stay at home productively and shredded. 

Chris Heria is one of the leading YouTube fitness influencers. He is one of the well-known names in the field of modern calisthenics. Heria has over a hundred training videos on YouTube and a fitness app with ready-to-use programs for all fitness levels. Some of them you get for free! 

If you wonder which program to choose in the Chris Heria app, I’ve got you covered! Here is the list of the 5 best programs for different fitness levels.

What Are The Best Chris Heria Programs for Beginners? 

I’d like to start with a couple of programs for beginners. If you’ve started working out not so long ago or have been training a couple of times a month for a year, you should choose the beginner level. Further down the road, some of Heria’s exercises are complex from a technical point. 

Heria HIIT Program

heria workout program
@chrisheria, Instagram

Many beginners come to fitness looking for weight loss programs. While I believe in the combination of cardio and resistance training, the former is more popular for the purpose. 

HIIT is the perfect choice for body recomposition when decreasing body fat percentage is the goal. 

There are lots of HIIT workout videos you can choose from, but Chis offers a whole week program of different types of HIIT training. 

The program includes five training days and two rest days. 

The Schedule

Day 1

Warmup (repeat two times)

  • jumping jacks (45 seconds, 15 seconds rest)
  • plank knees to elbow (45 seconds, 15 seconds rest)
  • plank side to side (45 seconds, 15 seconds rest)

Round 1 (Repeat four times)

  • mountain climbers (45 seconds, 15 seconds rest)
  • in&outs (45 seconds, 15 seconds rest)
  • bicycles (45 seconds, 15 seconds rest)
  • leg flutters (45 seconds, 15 seconds rest)
  • shoulder to shoulder (45 seconds, 15 seconds rest)
Day 2

Warmup (repeat two times)

  • jumping jacks (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)

Round 1 (repeat four times)

  • plank hold (45 seconds, 15 seconds rest)
  • plank side hold (45 seconds, 15 seconds rest)
  • plank (open & closed) (45 seconds, 15 seconds rest)
  • plank knees to elbows (45 seconds, 15 seconds rest)
  • plank side to side (45 seconds, 15 seconds rest)
  • plank up & down (45 seconds, 15 seconds rest)
Day 3

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)
  • burpees (45 seconds, 15 seconds rest)

Round 1 (repeat four times)

  • bicycles (45 seconds, 15 seconds rest)
  • boat hold (45 seconds, 15 seconds rest)
  • plank side to side (45 seconds, 15 seconds rest)
  • star crunches (45 seconds, 15 seconds rest)
  • crucifix (45 seconds, 15 seconds rest)
Day 4 – Rest 
Day 5

Warmup (repeat two times) 

  • high knee taps (45 seconds, 15 seconds rest)
  • mountain climbers (45 seconds, 15 seconds rest)
  • plank side to side (45 seconds, 15 seconds rest)

Round 1 (repeat three times)

  • in & outs (45 seconds, 15 seconds rest)
  • bicycles (45 seconds, 15 seconds rest)
  • burpees (45 seconds, 15 seconds rest)
  • V ups (45 seconds, 15 seconds rest)
  • boat hold (45 seconds, 15 seconds rest)
Day 6

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • bicycles (45 seconds, 15 seconds rest)

Round 1 (repeat three times)

  • jump squats (45 seconds, 15 seconds rest)
  • star crunches (45 seconds, 15 seconds rest)
  • burpees (45 seconds, 15 seconds rest)
  • leg parallettes (45 seconds, 15 seconds rest)
  • legs down hold (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)
7 Day – Rest

Pros: This program will jumpstart your fitness journey and increase your stamina. As you start training, it’s essential to train your cardiovascular system to keep up with the activities. HIIT is the perfect type of training to build the initial strength as well. 

Cons: The whole program is repetitive. If you prefer more diversity in your workouts, several rounds of the same exercises will bore you. Plus, many exercises are repeated throughout the week. 

Begin Your Fitness Journey Program

chris heria training program
@chrisheria, Instagram

This is the next level you’d want to take with Heria after the HIIT program. You can repeat the previous for two weeks in preparation for this one. 

All in all, this may become a perfect start to your journey on its own. 

It encompasses two weeks of schedule with 6 days of training and 1 rest day each week. Overall, this is a strenuous schedule for beginners who need to improve their shape fast and effectively. 

The Schedule 

Day 1 – Full Body 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • half burpees (45 seconds, 15 seconds rest)

Round 1 (repeat three times) — rest between the exercises for 30 seconds

  • squats (20 reps)
  • knee push ups (10 reps)
  • bench dips (12 reps)
  • jump chin ups (8 reps)
  • shoulder to shoulder (45 seconds, 15 seconds rest)
  • bicycles (45 seconds, 15 seconds rest)
Day 2 – Core 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)

Round 1 (repeat three times)

  • hanging tuck L sit hold (45 seconds, 15 seconds rest)
  • boat hold (45 seconds, 15 seconds rest)
  • plank hold (45 seconds, 15 seconds rest)
  • mountain climbers (45 seconds, 15 seconds rest)
  • low plank to high plank (45 seconds, 15 seconds rest)
  • side plank up and down (45 seconds, 15 seconds rest)
Day 3 – Chest and Triceps 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • low plank to high plank (45 seconds, 15 seconds rest)

Round 1 (repeat three times) — rest between the exercises for 20-30 seconds; 120 seconds between rounds 

  • pushups ( 15 reps; if it’s too hard, switch to elevated pushups)
  • bench dips (12 reps) 
  • elevated incline diamond push ups (12 reps)
  • triceps extension (10 reps)
  • incline push ups (15 reps)
  • skull crushers (close grip) (15 reps) 
Day 4 – Leg Day 

Warmup (repeat two times) 

  • jump rope (45 seconds, 15 seconds rest)
  • jumping jacks(45 seconds, 15 seconds rest)

Round 1 (repeat three times) 

  • squats (20 reps) 
  • wall sit (20-30 seconds)
  • switching lunges (10 on each leg) 
  • crab walks across (20 steps each side) 
  • single-leg calf raises/weighted (20 reps) 
Day 5 – Back and Biceps 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • hanging on the bar (45 seconds, 15 seconds rest)

Round 1 (repeat three times) – rest between exercises for 

  • pull ups (8 reps banded/4 reps)
  • chin up hold (20 seconds)
  • jump negative pull ups (12 reps)
  • bar curls (15 reps) 
  • Australian pull ups (12 reps) 
Day 6 – Fat Burner

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • low plank to high plank (45 seconds, 15 seconds rest)

Round 1 (repeat three times) 

  • burpees (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)
  • mountain climbers (45 seconds, 15 seconds rest)
  • bicycles (45 seconds, 15 seconds rest)
  • hip raises (45 seconds, 15 seconds rest)
  • shoulder to shoulder (45 seconds, 15 seconds rest)
Day 7 – Rest 

Week 2 – The second week repeats the division of body parts to train. You can either repeat week one if you want to improve your technique, or you can check the full schedule on Heria’s website

Cons: I’ll write about the cons first because they will be a deciding factor for some – you need equipment for this workout. Mainly, you’ll need a couple of high and low bars, specifically for the back day. However, this is a common piece of equipment in most parks; it can also be found in most apartment buildings. Make Day 5 a field trip to a sports place. 

Plus, a significant disadvantage of the program given on the app is the absence of an exemplary repetitions number. All the rep numbers I’ve given you took me quite some time to fish out from Heria’s videos on YouTube. 

Pros: if you have the necessary equipment, this well-rounded program will help you build length overall. It is suitable for body recomposition as it burns a lot of calories and actually builds muscle. 

What Are The Best Chris Heria Programs for Intermediate Levels? 

If you’ve been training for quite some time, you require more of a power boost to move you further from the beginner plateau. I’ve found the perfect Heria program.  

Quarantine Home Workout Program 

chris heria workout
@chrisheria, Instagram

This is an entire four-week program that Chris Heria offers for free! The best part of it? You can complete it at home with minimal equipment. 

Considering the massive size of the full schedule, I cannot do the whole training. You can check it following this link. 

The Shedule

Week 1 – mainly focuses on the compound exercises, introduces intense cardio days, utilizes upper/lower body split + a whole separate day of core training. 

1 Day – Full Body 

2 Day – Upper Body 

3 Day – Lower Body 

4 Day – Abs 

5 Day – Cardio 

6 Day – Rest 

7 Day – Rest 

Week 2 – transitions to more isolated muscle groups; you start working with weights (dumbbells or something heavy with a comfy grip)

1 Day – Legs 

2 Day – Shoulders

3 Day – Back

4 Day – Chest 

5 Day – Arms

6 Day – Abs

7 Day – Rest 

Week 3 and Week 4 basically repeat weeks 1 and 2. 

Pros: This is a complete four-week program that will cover you with a precise schedule for a whole month. You get diversity in exercises and in the general approach for muscle training. By alternating between compound and isolated exercises, you work on the general strength as well as hypertrophy. 

Cons: The number of reps is individual for every user. Generally, it’s not an issue for an intermediate level as people already know their reps norm for bodyweight and weighted exercises. 

All in all, I find this training program more than satisfactory considering it’s a free schedule. 

Boost Your Progress in Calisthenics Program

chris heria training
@chrisheria, Instagram

This is the second intermediate program I’d like to mention. Yes, this is a short one-week program, but you master it until you get the perfect technique. I’ve previously written about calisthenics for beginners, but it can be beefed up for advanced levels as well. 

Considering that this is a short program, I can give you the full description. However, if you need more details on the technical aspect of the exercise, check the official Heria Pro page

The Schedule 

Day 1 – Push Day 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • half burpees (45 seconds, 15 seconds rest)

Round 1 (repeat three times) — 30 seconds rest between exercises

  • handstand push ups against the wall/substitute with decline push ups ( 10 reps) 
  • straight bar dips (10 reps) 
  • close tricep extension (10 reps)
  • diamond push ups (12 reps) 
  • dips/weighted (10 reps)
  • push ups/weighted (12 reps)
Day 2 – Pull Day 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • hanging on the bar (45 seconds, 15 seconds rest)
  • hanging scapula shrugs (45 seconds, 15 seconds rest)

Round 1 (repeat three times) 

  • negative muscle ups (8 reps) 
  • pull ups/weighted (8 reps) 
  • tuck front lever raises (8 reps) 
  • commando pull ups (8 reps) 
  • chin up hold (30 seconds, 30 seconds rest) 
  • Australian pull ups (8 reps) 
Day 3 – Leg Day 

Warmup (repeat two times) 

  • jumping jacks (45 seconds, 15 seconds rest)
  • jump rope (45 seconds, 15 seconds rest)
  • burpees (45 seconds, 15 seconds rest)

Round 1 (repeat 3 times) 

  • jump squats (45 seconds, 15 seconds rest)
  • lunges (45 seconds, 15 seconds rest)
  • sumo squats/weighted (45 seconds, 15 seconds rest)
  • calf raises/weighted (45 seconds, 15 seconds rest)
  • squat/weighted (45 seconds, 15 seconds rest)
  • tip toe wall sit/weighted (45 seconds, 15 seconds rest)
Day 4 – Rest 
Day 5 – Full Body 

Warmup (repeat two times) 

  • burpees (45 seconds, 15 seconds rest)
  • hanging on the bar (45 seconds, 15 seconds rest)
  • low plank to high plank (45 seconds, 15 seconds rest)

Round 1 

  • assisted pistol squats (22 seconds each leg, 15 seconds rest) 
  • jump squats (45 seconds, 15 seconds rest)
  • pull ups (12 reps) 
  • negative front lever (5 reps) 
  • push ups (15 reps)
  • elevated pike push up (13 reps) 
  • pseudo planche push ups (10 reps)
  • handstand hold against the wall (as long as you can manage but shy of failure) 
Day 6 – Core and Abs

Warmup (repeat two times) 

  • jump rope (45 seconds, 15 seconds rest)
  • jumping jacks (45 seconds, 15 seconds rest)
  • high knee taps (45 seconds, 15 seconds rest)

Round 1 (repeat three times) 

  • L sit hold (20 seconds) 
  • hanging leg raises (20 reps) 
  • bicycles (45 seconds) 
  • hanging knee raises 
  • plank side hold (45 seconds) 
  • L sit leg flutters (20 seconds) 
  • boat hold (45 seconds) 
Day 7 – Intense Shoulders

Warmup (repeat two times) 

  • low plank to high plank (45 seconds, 15 seconds rest)
  • half burpees (45 seconds, 15 seconds rest)
  • hanging scapula shrugs 

Round 1 (repeat three times) 

  • handstand pushups against the wall (10 reps) 
  • wall walks (6 reps) 
  • handstand hold against the wall (30 seconds) 
  • elevated pike push ups (12 reps) 
  • pseudo planche push ups (10 reps)
  • pseudo push up hold (as long as you can manage but shy of failure) 

Pros: This is an intense training regime that suits upper-intermediate levels. Besides, it’s easy to push up a level by increasing the number of reps and adding a weighted west to all exercises. 

Cons: Subjectively? None! Yes, the system requires equipment but only minimal bars. The true disadvantage of the program is that it isn’t too short! I’d like a couple of more similar weeks in this schedule.

What Are The Best Chris Heria Programs for Advanced Levels? 

Now, to advanced training. Suppose you are already an experienced fitness enthusiast and would like to follow Heria’s workout schedule. In that case, I recommend investing in a weight vest that will add additional resistance to the typical bodyweight exercises. 

Many of Chris’ advanced programs recommend a vest for a level boost. 

Chris Heria 30-Day Program 

heria training
@chrisheria, Instagram

This is a full 30-day program meant to increase your overall strength. It engages all muscle groups in sets of isolated exercises combined with compound full-body days to boost up stamina and burn some major calories. 

The Schedule 

The program consists of four weeks of six-day training, one-day rest cycles, + two additional days of work. 

All for week follow the same sequence of training

1 Day – Back and Biceps 

2 Day – Abs and Fat Burning 

3 Day – Chest and Triceps

4 Day – Legs

5 Day – Shoulders 

6 Day – Whole Body 

7 Day – Rest 

Pros: Despite the repetitive nature of the weekly schedule, the actual exercises vary from the same muscle groups in different weeks. Overall, the routine builds up strength and is highly adjustable by increasing the weights. 

Cons: None. I judge this program from the point of view of advanced levels. At this stage, the requirement of additional equipment is not an issue, really, and sticking to a month-long routine without worrying about building your own schedule is nice! 

Wrapping Up

Well, these are the five training programs by Chris Heria that I can recommend to anybody. No matter your skill level or goal, you can find a program that suits your needs. All of them are highly adjustable by weights, a number of repetitions or seconds counts. 

If your goal is to lose weight, consider beginner programs that contain many full-body days that work big muscle groups. Thus, you spend more energy. 

For muscle gains, consider intermediate and advanced levels by altering the added weights to suit your needs. 

Overall, there are dozens of good Chris Heria workouts on the Heria Pro app, but most of them are premium and require a membership. For starters, I recommend trying his free program to feel the intricacies of his approach and how well it suits your personal training style. 

 

About

Irene’s fitness journey began in 2017 with attending classes to improve her health and researching the anatomy of working out. After years of investigating trendy and “up and coming” fitness regimes, she is ready to share the tips and advice she’s learned from athletes and expert trainers of the field.