No wearables required • Small steps • Compounding results

Workouts that fit your real life

Simple sessions for strength, cardio, and mobility — tuned to your time, space, and energy. Specific deep-dive plans are available as a paid personalization layered on your habits, health, and foods.

Cardio & staminaStrength & postureMobility & calm

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Level

Time / day

Equipment

Primary Goal

Your light weekly template

Tweak daily based on sleep & stress — consistency beats intensity.

Mon

20 min

Strength — Bodyweight

Progress slowly; quality reps over ego.

Warm-up: 3–5 min mobility
Compound patterns: squat, hinge, push, pull
2–3 sets × 8–10 reps
Core: planks or carries
Cool-down: 3–5 min stretch

Micro-habit: 1 posture reset during work (thoracic opener).

Tue

20 min

Cardio — interv/walk-jog

Breathe through the nose when possible; keep it conversational.

3 min warm-up
14 min intervals or tempo
3 min cool-down

Micro-habit: Stairs instead of elevator once today.

Wed

20 min

Mobility / Yoga

Loosen up to lift better and sleep deeper.

Spine: cat–cow, thoracic rotations
Hips: 90/90, lunges, hamstring floss
Shoulders: wall slides, openers
Box breathing or belly breaths

Micro-habit: 2 minutes of evening breathwork before bed.

Thu

20 min

Strength — Bodyweight

Progress slowly; quality reps over ego.

Warm-up: 3–5 min mobility
Compound patterns: squat, hinge, push, pull
2–3 sets × 8–10 reps
Core: planks or carries
Cool-down: 3–5 min stretch

Micro-habit: 1 posture reset during work (thoracic opener).

Fri

20 min

Cardio — interv/walk-jog

Breathe through the nose when possible; keep it conversational.

3 min warm-up
14 min intervals or tempo
3 min cool-down

Micro-habit: Stairs instead of elevator once today.

Sat

20 min

Mobility / Yoga

Loosen up to lift better and sleep deeper.

Spine: cat–cow, thoracic rotations
Hips: 90/90, lunges, hamstring floss
Shoulders: wall slides, openers
Box breathing or belly breaths

Micro-habit: 2 minutes of evening breathwork before bed.

Sun

20 min

Active Recovery

Light walk + breathing

Walk 20–30 min (easy)
3× box-breathing (4-4-4-4)
5–8 min mobility

Micro-habit: Phone-free stroll after a meal.

Walk snacks

Add 5–10 minute walks after meals — quietly powerful for glucose and recovery.

Protein anchor

Palm-size protein each meal; balanced plate visual beats calorie math.

Swap days, not goals

Busy day? Convert to 10-min mobility. Keep the streak alive with tiny wins.

Starter

Free

Weekly workout template (auto-generated)
Bodyweight-first options
Meal ideas & habit anchors
AI nudges (1–2 a day)

Start Free

Essential

₹699/mo

Personalised workout plan for your body
Adapts to your schedule & equipment
AI-generated meal plan (local & seasonal)
Simple check-ins & progress tracking

Get Essential

Pro

₹999/mo

Everything in Essential
Adaptive plan updates week-on-week
Weekly progress review & plan refresh
Priority AI coaching & support

Get Pro

Educational guidance only — not medical advice. Consult licensed professionals for diagnosis or treatment.