Open the Workouts tab. There are 250+ structured programs covering 7 goals — burn fat, build muscle, stamina, flexibility, tone, stay fit, injury recovery — and 11 training styles, from gym and home workouts to boxing, HIIT, yoga and stretching.
Filter first: choose where you train (gym / home / outdoor), your goal, and your level.
Open a program to see its full plan: how many weeks, how many days per week, and every exercise in every day — nothing is hidden.
Found the one? Tap Start Journey.
💡 Not sure? Beginners do well starting with a 2–3 day/week program at "Beginner" level — consistency beats intensity in month one.
3. Start your first session
From the dashboard, your next scheduled workout is one tap away. The session screen guides you through the whole workout:
Each exercise shows sets and reps (or time for timed sets), with a one-tap YouTube button if you want to see the movement performed.
Rest timers run automatically between sets — rest is part of the program, don't skip it.
Easy mode / Advanced mode: Easy keeps it simple (follow along, big buttons); Advanced adds per-set weight and rep logging. Start with Easy — you can switch anytime with the toggle.
If you connect health access, your live heart rate appears right on the session screen (setup guide).
4. Finish and see your progress
When you complete the session, it lands in your journal automatically: exercises done, time, calories, and heart-rate history if connected. The Progress tab builds charts from every workout, and you can add goals and body measurements whenever you're ready.
What's next
Do the next scheduled day — the program paces itself.
Want to improvise instead? Free Workout mode lets you build a session on the fly.
Everything is customizable: your own programs, workouts, exercises, charts and goals — all free, no caps.