The Heroine: High Intensity Interval Training Program on Spitfire Athlete


The Heroine: she trains for strength, power, and agility. Her training program is simple but challenging. With it, she trains her mind and body as one. With it, she trains anywhere and on the go.

This program will help you build strength, power, and agility with 20-minute bodyweight only exercises that challenge you to do as many reps as possible in 1 minute time intervals.

Training Calendar

You will be training three days a week for four weeks.


Training Day Preview

Below is a preview of Day 1: Explosive Power. Your goal is to complete as many reps as possible for each exercise in the 1 minute time interval. Use the handy timer bar below.

If you click on the circle exercise image, you will be taken to a detailed instruction page as shown. Every detailed instruction page has a camera icon in the upper right hand corner with a detailed instructional video.


The Heroine is one of our completely free training plans. Are you ready to unleash your inner heroine? Download the Spitfire Athlete app and start your training today.

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