Workouts
56 ready-made sessions with a voice coach and animated guides. Start one as is, or customize a copy with your own times, reps, sets, and rounds.
Fat burn & cardio
Classic 7-Minute Workout
The original 12-move circuit: 30 seconds of work, 10 seconds to switch.
HIIT Cardio Blast
Eight fast-paced cardio moves to get your heart rate up, twice through.
No-Jump Apartment Workout
Quiet, low-impact cardio that gets your heart up without bothering the neighbors.
Advanced HIIT
Twenty minutes of explosive jumps and burpees for experienced athletes.
4-Minute Tabata
Eight rounds of 20 seconds all-out and 10 seconds rest. Short and brutal.
Full Body Tabata
Four classic Tabata blocks back to back for a 20-minute sweat.
Morning Wake-up
Five easy minutes to loosen up and get your blood flowing.
Full Body Endurance 30
A 30-minute mix of cardio and strength intervals, three times through.
Strength & muscle
7-Minute Abs
A focused core circuit hitting the front, sides, and deep stabilizers.
Legs & Glutes
Squats, lunges, and bridges to build strong legs and glutes.
Upper Body Burn
Push-up variations, dips, and plank work for arms, chest, and back.
Beginner Full Body
A gentle, low-impact circuit for getting started or coming back.
Dumbbell Full Body
A classic strength session with a pair of dumbbells.
Barbell Strength
The big barbell lifts in one focused session.
Beginner Bodyweight Strength
Build a base of strength with easy versions of the key bodyweight moves.
Kettlebell Full Body
Swings, squats, and deadlifts with one kettlebell plus a few bodyweight moves.
Dumbbell Arm Day
Curls and triceps work in a three-round circuit for stronger arms.
Arms & Shoulders Toning
Light dumbbells and higher reps to tone your arms and shoulders.
Bodyweight Arms Burner
Hard push-up and dip variations that load your triceps without weights.
Resistance Band Upper Body
Pulls, rows, and curls with a single band for your back, arms, and shoulders.
Push-up Progression
Work from wall push-ups to decline push-ups, one step harder at a time.
Beginner Chest & Arms
Easy push-up variations and dips to build upper-body strength from scratch.
Advanced Push-up Challenge
Decline, diamond, Spiderman, and dive bomber push-ups for a serious chest workout.
Dumbbell Chest & Triceps
Pressing and triceps sets with dumbbells, done from the floor.
Dumbbell Back & Biceps
Rows, deadlifts, and curls in straight sets for a stronger back.
Advanced Back Strength
Heavy deadlifts and rows with a barbell, dumbbells, and a band.
Dumbbell Shoulder Sculpt
Presses and raises from every angle for strong, rounded shoulders.
Bodyweight Shoulder Blast
Pike push-ups, bear crawls, and plank drills that load your shoulders hard.
Standing Abs
Work your core without getting on the floor. No mat needed.
Core Crusher
An advanced core circuit with V-ups, hollow holds, and side plank dips.
Plank Challenge
Nine plank holds and drills in a row for a rock-solid core.
Beginner Abs
A short, friendly core routine with no crunching marathons.
Booty Burner
Bridges, kicks, and squats that target every part of your glutes.
Glutes for Beginners
Simple floor and standing moves to wake up and strengthen your glutes.
Dumbbell Glute Builder
Heavy hinges, split squats, and bridges with dumbbells for stronger glutes.
Squat Variations
Seven squats from easy to explosive to build strong legs and glutes.
Beginner Legs
Gentle squats, lunges, and calf raises to build leg strength.
Advanced Leg Day
Single-leg strength and plyometrics for a tough, equipment-free leg day.
Dumbbell Leg Day
A full leg session with dumbbells: squats, hinges, split squats, and step-ups.
Flexibility & mobility
Morning Stretch
Wake up stiff joints with an easy flow from standing to the floor.
Gentle Yoga Flow
Classic standing and floor poses for balance and flexibility.
5-Minute Warm-up
Loosen up and raise your temperature before any workout.
Desk Break
Five minutes beside your desk to undo hours of sitting.
Full-Body Stretch
Ten minutes of head-to-toe stretching to unwind.
Daily Mobility Flow
Loosen hips, spine, and shoulders in eight minutes.
Lower Back Relief
Gentle stretches and easy core moves to ease a stiff lower back.
Desk Worker Posture Fix
Open your chest and wake up your upper back after hours at a screen.
Hip Opener Flow
Lunges, pigeon, and butterfly to loosen tight hips from every angle.
Splits Prep
Long holds for hamstrings, hip flexors, and inner thighs to work toward the splits.
Runner’s Stretch
Calves, quads, hamstrings, and hips: everything that gets tight after a run.
Deep Stretch Session
Twenty unhurried minutes of long holds from neck to ankles.
Recovery
Cool-down Stretch
Ease out of a hard session with long, calm stretches.
Foam Roll Recovery
Roll out tight legs and back the day after a hard session.
Bedtime Stretch
Slow floor stretches to unwind your body and mind before sleep.
Foam Roll Legs
Roll out calves, shins, quads, hamstrings, and glutes after leg day or a run.
Upper Body Release
Foam roller, massage ball, and band work to loosen your upper back and shoulders.