Do I need any equipment for these workouts?

No. Every routine is bodyweight only — at most you'll use a wall for balance or push-ups and a mat or soft floor. There's nothing to buy and nothing to set up.

Are these workouts suitable for beginners?

Yes — they're low intensity by design and all-levels by default. Each move is named and cued, harder moves offer an easier regression, and you can slow any move down, add rest, or pick a shorter length whenever you need to.

How long does a workout take?

Most routines run about 8–10 minutes at their default length, and you can pick a shorter or longer session on the setup screen — the app adjusts how many rounds you do to fit the time you have.

How is this different from a workout video?

There's no video to match — the session paces itself to you. It times each move, counts you down so you can look away from the screen, previews what's next, and lets you pause, skip, or repeat a move on the spot.

Workouts & Recovery · Strength

Bodyweight workouts

Free, guided bodyweight workouts that coach you move by move — they name each exercise, cue the form, time the work and rest, and tell you what's coming next. No equipment, no gym, no sign-up. Pick a focus, press start, and follow along.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every routine opens a guided session, ready to start. New to this? The Full-body bodyweight workout hits every major muscle group in about ten minutes — a good place to begin. Pick a focus to target legs, core or upper body, or keep it quiet for an apartment.

Strength

Build everyday strength with bodyweight moves

Coached, not just timed

A bare countdown tells you when to stop, not what to do. Every workout here is the opposite: it names the move, cues the form in a line, sequences the whole circuit, and previews the next move before it arrives — so you follow along instead of standing there wondering what a “circuit” is.

Low intensity is the front door. The default routines are gentle and all-levels, and harder moves always offer an easier version, so a beginner can do the whole session and a doable workout is the kind that actually gets done again. It's the bookmarked answer to a recurring moment — a hotel room, a lunch break, a rest day at home.

Frequently asked questions

Do I need any equipment for these workouts?: No. Every routine is bodyweight only — at most you'll use a wall for balance or push-ups and a mat or soft floor. There's nothing to buy and nothing to set up.
Are these workouts suitable for beginners?: Yes — they're low intensity by design and all-levels by default. Each move is named and cued, harder moves offer an easier regression, and you can slow any move down, add rest, or pick a shorter length whenever you need to.
How long does a workout take?: Most routines run about 8–10 minutes at their default length, and you can pick a shorter or longer session on the setup screen — the app adjusts how many rounds you do to fit the time you have.
How is this different from a workout video?: There's no video to match — the session paces itself to you. It times each move, counts you down so you can look away from the screen, previews what's next, and lets you pause, skip, or repeat a move on the spot.

Gear we recommend

Optional kit for a home workout — a mat underfoot and a tracker for effort and recovery. We may earn a commission on purchases made through these links.

WHOOP

WHOOP 5.0

Screenless · Strain & recovery

$239Read review

Oura

Oura Ring 4

~7-day battery · Sleep staging

$349Read review

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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.