12 Weeks of POwer.
HR12WEEK is Heather Robertson’s flagship free 12-week at-home workout series. Designed for all fitness levels, it expertly blends strength, cardio, and mobility to deliver real results.
Program details
Heather’s signature follow-along series blending strength, cardio/HIIT, and mobility to help you get strong, lean, and consistent—no gimmicks, just tough.
Difficulty
Heather’s signature follow-along series blending strength, cardio/HIIT, and mobility to help you get strong, lean, and consistent—no gimmicks, just tough.
Time commitment
Enough structure to stay consistent, flexible enough for busy weeks. Short on time? Prioritize foundational strength days or choose the Express option.
Schedule
A repeatable split mixing lower and upper strength, conditioning + core, full body, and active recovery. The familiar rhythm each week makes it easy to stay on track.
Equipment
Basics: dumbbells and a mat. Nice-to-have: mini/resistance band, stability ball, bench/chair, yoga block, ankle weights. No weights? Use banded/bodyweight moves or household substitutes.
Join millions worldwide who’ve transformed their fitness journey and unlocked their potential.
Frequently asked questions.
Find answers to common questions about the HR12WEEK program and how to get started.
HR12WEEK is a free 12-week at-home workout program designed for all fitness levels. It combines strength, cardio, and mobility workouts to help you achieve your fitness goals. With follow-along videos and minimal equipment, it's perfect for busy individuals.
Each workout typically lasts between 30 to 45 minutes, with Express versions around 30 minutes. This structure allows you to fit workouts into your busy schedule. Consistency is key to seeing results!
You will need basic equipment like dumbbells and a mat. Some variants may require mini bands or a stability ball. All equipment is minimal, ensuring you can easily get started at home.
Absolutely! Each workout includes modifications to accommodate different fitness levels. You can adjust the intensity and pacing to suit your needs, ensuring a safe and effective workout.
All HR12WEEK workout videos are available for free on YouTube. You can follow the playlist to stay organized and motivated. Simply press play and start your journey!
New, exclusive programs made to move you.
Discover a growing library of programs expertly designed by Heather. Offering a variety of unique training methods so you never get bored.
Kickstart
Get started • Low impact • Strength and cardio
This low impact strength & cardio program is perfect to get started or get back into a routine. It targets every major muscle group with a combination of resistance and endurance training.
A well-rounded schedule provides a simple way to get your body moving and includes built in active recovery with a focus on mobility and flexibility, along with a day of well deserved rest.
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Lean
Build lean muscle • Burn fat • Improve endurance
This program uses higher reps, lighter weights and endurance focused workouts to build strength, burn fat, create lean sculpted muscle and increase cardiovascular endurance.
Hypertrophy, strength, Pilates, HIIT and MetCon workouts are all utilized to keep our bodies moving in different ways to resist plateauing and keep our muscles guessing.
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Fusion
Pilates, strength & cardio • Improve muscle tone • Increase mobility
A combination of Pilates, strength & cardio training are used to build a strong core, increase muscle tone, improve posture, balance and coordination.
This program uses the balanced 3-2-1 method, and incorporates all three training styles to keep workouts exciting and effective in order to build strength, improve mobility, and boost cardiovascular health.
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Power
Max strength & power • Improved endurance • Increase mobility
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Build your future self—today.
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