Free daily Workouts
Short on time and don't want to live in the gym? these workouts are designed for busy professionals to maximize strength, burn calories, and stay motivated with workouts updated every week.
Free Workouts
Choose your workout
Filter by level and type, then tap a workout to view its exercises.
intermediate Core Stability Builder 35 min
Focus on the rotation, bringing the opposite shoulder to the knee.
Rest 45s
▶ Watch demoLift your hips high and keep your body in a straight line.
Rest 45s
▶ Watch demoDeep rotational stretch for the thoracic spine.
Rest 0s
▶ Watch demobeginner Morning Core Awakening 35 min
Move slowly with your breath to mobilize the spine.
Rest 0s
▶ Watch demoKeep your lower back pressed firmly against the mat throughout.
Rest 60s
▶ Watch demoExtend opposite arm and leg while keeping your hips level.
Rest 60s
▶ Watch demoHands on chair seat, maintain a straight line from head to heels.
Rest 60s
▶ Watch demoGently stretch the abdominals without overextending the lumbar.
Rest 0s
▶ Watch demoadvanced Elite Core Integrity 35 min
Maintain hollow body position; do not let lower back arch.
Rest 30s
▶ Watch demoSlow descent to maximize time under tension.
Rest 30s
▶ Watch demoResist the pull of the cable while keeping arms straight.
Rest 30s
▶ Watch demointermediate Core Stabilization Power 35 min
Open the chest as you reach toward the ceiling.
Rest 0s
▶ Watch demoRotate from the core, not by pivoting your feet.
Rest 45s
▶ Watch demoKeep your gaze following the ball to rotate the torso.
Rest 45s
▶ Watch demobeginner Core Foundations Starter 35 min
Keep your back flat and engage your abs to prevent wobbling.
Rest 0s
▶ Watch demoKeep your lower back pressed firmly into the floor throughout.
Rest 60s
▶ Watch demoadvanced Advanced Core Shredder 35 min
Focus on extreme control; don't let the back arch.
Rest 30s
▶ Watch demoPress lower back into the mat, shoulders and legs slightly off.
Rest 30s
▶ Watch demobeginner 5-Day Split · Day 3: Core & Cardio (beginner) · Gym 35 min
Move slowly with your breath to mobilize the spine.
Rest 30s
▶ Watch demoKeep your back flat and imagine a glass of water on your lower back.
Rest 30s
▶ Watch demoPress your lower back firmly into the floor throughout.
Rest 60s
▶ Watch demoKeep your glutes tight and avoid arching your lower back.
Rest 60s
▶ Watch demoGently stretch your abdominals while keeping hips grounded.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 3: Core & Cardio (intermediate) · Gym 35 min
Include a rotation towards the front knee.
Rest 30s
▶ Watch demoFollow the weight with your eyes to ensure torso rotation.
Rest 45s
▶ Watch demoadvanced 5-Day Split · Day 3: Core & Cardio (advanced) · Gym 35 min
Keep the top arm locked out and gaze at the weight.
Rest 30s
▶ Watch demoUse your entire core to drive the ball into the ground.
Rest 30s
▶ Watch demoInhale through nose, exhale through pursed lips to calm the nervous system.
Rest 0s
▶ Watch demobeginner 5-Day Split · Day 4: Back & Arms (beginner) · Gym 35 min
Keep shoulders relaxed and perform slow, controlled circles.
Rest 0s
▶ Watch demoPull the bar to your upper chest while driving elbows down.
Rest 90s
▶ Watch demoKeep your back straight and squeeze shoulder blades together at the peak.
Rest 90s
▶ Watch demoKeep elbows pinned to your sides throughout the movement.
Rest 60s
▶ Watch demointermediate 5-Day Split · Day 4: Back & Arms (intermediate) · Gym 35 min
Focus on the posterior deltoids and upper back squeeze.
Rest 30s
▶ Watch demoUse a resistance band for assistance if needed; focus on a full range of motion.
Rest 60s
▶ Watch demoKeep a flat back and pull the bar to your lower ribcage.
Rest 60s
▶ Watch demoMaintain a neutral grip to target the brachialis and biceps.
Rest 45s
▶ Watch demoRotate through the thoracic spine for improved mobility.
Rest 0s
▶ Watch demoadvanced 5-Day Split · Day 4: Back & Arms (advanced) · Gym 35 min
Moderate intensity with strong focus on rowing technique.
Rest 0s
▶ Watch demoFull stretch at the bottom and hard contraction at the top.
Rest 45s
▶ Watch demoExplosive pull from the floor with total body tension.
Rest 60s
▶ Watch demobeginner 5-Day Split · Day 5: Full-Body HIIT (beginner) · Gym 35 min
Maintain a brisk walking pace to raise core temperature.
Rest 0s
▶ Watch demoKeep movements controlled and fluid.
Rest 30s
▶ Watch demoFocus on a strong leg drive and rhythmic breathing.
Rest 60s
▶ Watch demointermediate 5-Day Split · Day 5: Full-Body HIIT (intermediate) · Gym 35 min
Step forward with control and keep your torso upright.
Rest 30s
▶ Watch demoMinimize torso rotation; keep core tight.
Rest 45s
▶ Watch demoadvanced 5-Day Split · Day 5: Full-Body HIIT (advanced) · Gym 35 min
Progressive intensity from light to moderate-heavy.
Rest 0s
▶ Watch demoTargets tight hip flexors from high intensity work.
Rest 0s
▶ Watch demoRelease tension in the lower back and shoulders.
Rest 0s
▶ Watch demoadvanced 5-Day Split · Day 2: Lower Body (advanced) · Gym 35 min
Heavy load, maintain a tight core and neutral spine.
Rest 120s
▶ Watch demoMove directly between exercises with minimal rest.
Rest 60s
▶ Watch demoIntense hip flexor stretch against a wall or bench.
Rest 0s
▶ Watch demoFocus on driving heels into the floor to stretch hamstrings and calves.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 2: Lower Body (intermediate) · Gym 35 min
Forward, lateral, and reverse lunges to mobilize hips.
Rest 30s
▶ Watch demoHold dumbbell at chest height, focus on depth and upright posture.
Rest 75s
▶ Watch demoHinge at the hips, keeping back flat and feeling a stretch in hamstrings.
Rest 75s
▶ Watch demoTake controlled steps, keep core braced for stability.
Rest 60s
▶ Watch demoTarget the glutes deeply, breathe through the tension.
Rest 0s
▶ Watch demoRelax the lower back and focus on deep rhythmic breathing.
Rest 0s
▶ Watch demobeginner 5-Day Split · Day 2: Lower Body (beginner) · Gym 35 min
Keep a steady, comfortable pace to get blood flowing.
Rest 0s
▶ Watch demoEnsure your feet are hip-width apart and knees track over toes.
Rest 90s
▶ Watch demoControlled motion, do not lock out your knees at the top.
Rest 60s
▶ Watch demoHold onto a rack for balance, pull heel towards glute.
Rest 0s
▶ Watch demoReach for your toes while keeping legs relatively straight.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 1: Upper Body (intermediate) · Gym 35 min
Focus on squeezing shoulder blades together.
Rest 30s
▶ Watch demobeginner 5-Day Split · Day 1: Upper Body (beginner) · Gym 35 min
advanced 5-Day Split · Day 1: Upper Body (advanced) · Gym 35 min
Perform back-to-back with no rest between moves.
Rest 60s
▶ Watch demobeginner Beginner Full-Body Burn 20 min
Warm up — keep a steady rhythm.
Rest 30s
Chest tall, weight in heels.
Rest 45s
Drop to knees if needed.
Rest 45s
Squeeze glutes at the top.
Rest 30s
Hips level, core braced.
Rest 45s
advanced 5-Day Split · Day 5: Full-Body HIIT (advanced) · Home 30 min
Explode off the ground; switch legs in mid-air.
Rest 30s
▶ Watch demoMaintain a high speed while keeping back flat.
Rest 20s
▶ Watch demoFocus on slow inhales and longer exhales.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 5: Full-Body HIIT (intermediate) · Home 30 min
Step far enough to keep your front knee over your ankle.
Rest 45s
▶ Watch demoMove with your breath, rounding and arching the spine.
Rest 0s
▶ Watch demobeginner 5-Day Split · Day 5: Full-Body HIIT (beginner) · Home 30 min
Keep your core tight and lift knees to hip height.
Rest 0s
▶ Watch demoKeep chest up, weight in heels, and sit back into a chair.
Rest 60s
▶ Watch demoadvanced 5-Day Split · Day 4: Back & Arms (advanced) · Home 30 min
Fast, controlled cross-body swings to prep the shoulder joints.
Rest 0s
▶ Watch demoUse a sturdy door frame to pull up, then lower as slowly as possible.
Rest 45s
▶ Watch demoLie on chest, raise arms in a Y shape; isolate the middle trapezius.
Rest 30s
▶ Watch demoFrom tabletop, thread one arm under the other to deeply stretch the lats.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 4: Back & Arms (intermediate) · Home 30 min
Get the heart rate up and blood flowing to the shoulders.
Rest 15s
▶ Watch demoWalk your hands out into a plank and back, engaging the core and lats.
Rest 30s
▶ Watch demoUse a chair to elevate your feet, increasing the angle of resistance.
Rest 60s
▶ Watch demoLift arms and legs simultaneously, holding the peak tension for 3 seconds.
Rest 60s
▶ Watch demoPull one arm across your chest to open up the shoulder blade area.
Rest 0s
▶ Watch demobeginner 5-Day Split · Day 4: Back & Arms (beginner) · Home 30 min
Keep arms straight and make wide, controlled circles forward then backward.
Rest 0s
▶ Watch demoFocus on moving the spine segment by segment to loosen the back.
Rest 30s
▶ Watch demoHold a towel in a door frame and pull your chest toward the door.
Rest 90s
▶ Watch demoLie face down, lift your chest off the floor using your lower back muscles.
Rest 60s
▶ Watch demoSit back on heels, reach arms forward, and breathe into your upper back.
Rest 0s
▶ Watch demoadvanced 5-Day Split · Day 3: Core & Cardio (advanced) · Home 30 min
Maintain plank stability while feet jump out and in.
Rest 30s
▶ Watch demoFully extend and contract; keep legs as straight as possible.
Rest 30s
▶ Watch demoRotate the torso fully underneath; keep hips lifted.
Rest 30s
▶ Watch demointermediate 5-Day Split · Day 3: Core & Cardio (intermediate) · Home 30 min
Body should be a straight line from heels to head.
Rest 45s
▶ Watch demoOpposite elbow to opposite knee; rotate through the torso.
Rest 45s
▶ Watch demoMaintain a steady pace; drive knees toward the chest.
Rest 45s
▶ Watch demobeginner 5-Day Split · Day 3: Core & Cardio (beginner) · Home 30 min
Large, controlled circles to open the chest and shoulders.
Rest 0s
▶ Watch demoMaintain a flat back; extend opposite arm and leg simultaneously.
Rest 60s
▶ Watch demoKeep knees on the floor; focus on drawing the belly button inward.
Rest 60s
▶ Watch demoSqueeze glutes at the top; avoid arching your lower back.
Rest 60s
▶ Watch demoRest your forehead on the mat and reach arms forward.
Rest 0s
▶ Watch demoadvanced 5-Day Split · Day 2: Lower Body (advanced) · Home 30 min
Keep tempo quick to warm up all major muscle groups.
Rest 0s
▶ Watch demoDeep, controlled steps to activate quads and glutes.
Rest 0s
▶ Watch demoExtend one leg out while lifting hips with the other.
Rest 30s
▶ Watch demoDeep stretch for the calves and achilles.
Rest 0s
▶ Watch demointermediate 5-Day Split · Day 2: Lower Body (intermediate) · Home 30 min
Step back and drop the back knee toward the floor.
Rest 45s
▶ Watch demoKeep leg straight and lift controlled to work hips.
Rest 30s
▶ Watch demobeginner 5-Day Split · Day 2: Lower Body (beginner) · Home 30 min
Keep your core tight and lift knees to hip height.
Rest 0s
▶ Watch demoLarge, controlled circles to warm up the upper body.
Rest 0s
▶ Watch demoStand up from a chair without using your hands; keep chest up.
Rest 60s
▶ Watch demoLie on back, lift hips by squeezing your glutes at the top.
Rest 60s
▶ Watch demoSit on the floor, legs extended, reach toward toes.
Rest 0s
▶ Watch demoInhale deeply and exhale slowly to calm the heart rate.
Rest 0s
▶ Watch demoadvanced 5-Day Split · Day 1: Upper Body (advanced) · Home 30 min
Push up with enough force to lift palms off chair.
Rest 45s
▶ Watch demointermediate 5-Day Split · Day 1: Upper Body (intermediate) · Home 30 min
beginner 5-Day Split · Day 1: Upper Body (beginner) · Home 30 min
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Recipes, BMI and calorie intake calculator
Note:
Results are estimates only and not medical advice. For personalised guidance, consult a qualified professional.
Healthy Recipes
Choose your meal
Filter by meal, then tap a recipe to see calories, macros and ingredients.
breakfast Greek Yogurt Berry Bowl 320 kcal
22g
Protein
42g
Carbs
6g
Fat
Prep 5 min · Serves 1
Ingredients
- 1 cup non-fat Greek yogurt
- 1/2 cup mixed berries
- 2 tbsp granola
- 1 tbsp honey
Instructions
Layer yogurt in a bowl, top with berries and granola, drizzle honey.
breakfast Veggie Omelette 280 kcal
20g
Protein
8g
Carbs
18g
Fat
Prep 10 min · Serves 1
Ingredients
- 3 large eggs
- 1 cup spinach
- 1/2 cup diced tomatoes
- 1/4 cup feta cheese
- Pinch of salt and pepper
Instructions
Whisk eggs, pour into a hot pan, add veggies and feta, fold and cook 3 minutes.
lunch Grilled Chicken Salad 450 kcal
38g
Protein
20g
Carbs
22g
Fat
Prep 20 min · Serves 1
Ingredients
- 6 oz chicken breast
- 4 cups mixed greens
- 1/2 cup cherry tomatoes
- 1/4 cucumber sliced
- 2 tbsp olive oil vinaigrette
Instructions
Grill chicken 5 min per side, slice over greens, add veggies and dressing.
lunch Turkey Wrap 390 kcal
30g
Protein
45g
Carbs
12g
Fat
Prep 8 min · Serves 1
Ingredients
- 1 whole-grain tortilla
- 4 oz sliced turkey
- 1/4 avocado
- 1 cup spinach
- 1 tbsp mustard
Instructions
Layer ingredients on tortilla, roll tightly, slice in half.
dinner Salmon & Sweet Potato 540 kcal
40g
Protein
38g
Carbs
22g
Fat
Prep 30 min · Serves 1
Ingredients
- 6 oz salmon fillet
- 1 medium sweet potato
- 1 cup broccoli florets
- 1 tbsp olive oil
- Lemon and herbs
Instructions
Bake salmon at 400F for 15 min, roast sweet potato 25 min, steam broccoli 5 min.
dinner Beef Stir-Fry 520 kcal
35g
Protein
50g
Carbs
18g
Fat
Prep 25 min · Serves 1
Ingredients
- 6 oz lean beef strips
- 1 cup bell peppers
- 1/2 cup onion
- 1 cup cooked brown rice
- 2 tbsp stir-fry sauce
Instructions
Stir-fry beef 3 min, add veggies 4 min, serve over rice with sauce.
snack Apple & Almond Snack 200 kcal
5g
Protein
28g
Carbs
9g
Fat
Prep 2 min · Serves 1
Ingredients
- 1 medium apple
- 1 oz almonds
Instructions
Slice apple, pair with almonds.