Home Workout: Bodyweight Plan

Home Workout is a no-equipment training app: 24 guided bodyweight workouts, a 3D coach for every move and a weekly plan for your goal. Get fit at home, no gym, no gear.

WORKOUTS FOR EVERY GOAL
Six categories, from beginner to advanced:
• HIIT – the 7-minute HICT circuit, Tabata, a burpee ladder and a no-jump, apartment-friendly routine
• Strength – push-up progressions, an upper-body EMOM, tempo leg day and calisthenics skills
• Core – core foundations, a 12-minute abs AMRAP, mat Pilates and hollow body work
• Glutes & Legs – glute activation, glute builder, plyometric legs and balance training
• Mobility – morning mobility, a desk-worker reset, hip opener and a full-body cool down
• Quick Hits – 5 to 7 minute sessions for busy days and bedtime

Strength, core, leg and most HIIT sessions include a warm-up and cool-down. Each one shows its time and estimated calories before you start. Pick Easy, Medium or Hard, and reps, holds and rest adjust to match.

79 EXERCISES WITH A 3D COACH
Every exercise has an animated 3D model you can view in full screen and pause at any point, plus a photo, the muscles it works and a clear form cue.

GUIDED SESSIONS
• Countdown timers for timed moves and rep targets you confirm when done
• Rest timer with "next up", +10 seconds and skip rest
• EMOM and AMRAP formats timed for you
• Optional countdown beeps and background beat
• The session pauses automatically if you leave the app

YOUR WEEKLY PLAN
Pick what you want to train, your level and your training days, and the app builds your week with sessions, weekly minutes and estimated burn. Tap any day to see what is planned.

TRACK YOUR PROGRESS
• Streak, sessions, weekly progress and plan adherence
• Progress calendar – tap any day to see what you did
• Session summary with time, calories and every exercise completed
• Weight log with BMI and a daily calorie target
• Step counter using your phone's built-in sensor

MEAL PLANS
Eight simple meal plans – Balanced, Lean & Light, High-Protein, Vegetarian, Vegan, Indian home food, Quick 15-minute meals and Budget. Portions adjust to your daily calorie target, with calories and protein, carbs and fat shown for every meal.

REMINDERS
Choose a training reminder at your own time, an evening nudge on training days, water reminders, a weekly weigh-in and a weekly summary.

WHO IT IS FOR
• Beginners who want short, guided routines and clear form
• Busy people who need a 5-minute session before work or at bedtime
• Apartment dwellers who want quiet, no-jump cardio
• Desk workers who need a mobility reset for back and hips
• Anyone who wants to build strength at home without equipment or a gym

HOW TO START
1. Pick what you want to train, your level and your training days
2. Open today's session and watch the 3D coach for each move
3. Follow the timers, rest when told, and see your summary at the end

FAQ
Do I need any equipment for these workouts?
No. Every move uses your bodyweight. A few use a sturdy chair or a wall, and a mat helps on hard floors.

Does it work offline?
Yes. Workouts, photos and 3D models are built in, so training works without internet.

Is it good for complete beginners?
Yes. Start with the Beginner routines and the Easy level, which lowers reps and adds rest.

How long are the sessions?
From about 5 minutes for Quick Hits to longer strength, core and HIIT sessions.

Do I need an account?
No. There is no sign-up. Your profile, sessions, weight and progress stay on your phone.

How are calories estimated?
From your weight and each move's MET value. Treat them as estimates.

HEALTH NOTICE
This app provides general fitness information and is not medical advice. Consult a doctor before starting a new exercise program, especially if you have a heart condition, high blood pressure, an injury or any other health concern, or if you are pregnant. Stop exercising if you feel pain, dizziness or discomfort. Calorie figures are estimates.

Recent changes:
First release: 24 no-equipment workouts in six categories, a 3D coach for all 79 exercises, a weekly plan, progress calendar and insights, eight meal plans, step counter, weight log and reminders.