A workout plan made from your answers
Your goal, body type, schedule, equipment and fitness level shape every week of your program.
- 4-week programs that progress automatically
- Home, gym or hybrid training
- Sessions of about 8 to 35 minutes
- Beginner to advanced levels
What shapes your plan
- Goal: lose weight, build muscle, get toned or improve health changes the mix of strength and cardio and the rest between exercises.
- Level: decides which version of each exercise you start with, from incline push-ups to diamond push-ups.
- Place and equipment: home with nothing, home with a chair, pull-up bar or dumbbells, or the gym.
- Time: sessions from about 8 to 35 minutes, and 2–5 training days a week.
- Limits: tell us about sensitive knees or back and your plan avoids jumping and other moves that would aggravate them.
How it progresses
Each week gets a little harder: more reps or rounds, or a harder version of a move. Your ratings after each workout fine-tune the pace. After 4 weeks, your next block continues from where you finished.
Programs to choose from
Calisthenics, calisthenics for women, military calisthenics, chair tai chi and gym workouts. Not sure which? Start with our guide What is calisthenics? or the free 4-week beginner plan.
Common questions
What if my plan is too hard?
Rate the workout as too hard and the next sessions get easier, or swap a specific exercise for an easier version.
Can I change my answers later?
Yes. You can change your schedule and session length in the app at any time.