A full schedule that tells you what to do on which day. Pick one and follow it.
Two weeks, ten minutes a day, whole body. The shortest honest way to find out whether you will actually stick with this.
Three weeks of short, hard sessions. Very little rest, plenty of sweat, and the highest calorie burn of anything on this site.
Every full body exercise, with the correct form and the mistakes to avoid.
The hardest and the most effective. One rep gives you a squat, a push up and a jump.
A plank and a sprint at the same time. Your abs work while your heart rate climbs.
Running on the spot, but with the knees driven high. Serious calorie burn in almost no space.
A burpee without the jump and the push up. All the heart rate, none of the pounding on your joints.
A plank with your feet jumping in and out like a jumping jack. Your core has to hold still while your legs move.
Crawl forward and back on your hands and toes with the knees hovering. Strange to look at, brutal after twenty seconds.
Jump sideways from one foot to the other like a speed skater. Almost all home cardio goes up and down - this one goes across, which your hips need.
Bend down, walk your hands out to a plank, walk them back and stand up. It works the whole body and stretches the back of the legs on every rep.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
