Home › Workout plans by goal

Workout plans by goal

Sample plans to start today. For a routine tailored to you, create your free plan in 2 minutes.

A 3-day-a-week home workout plan with no equipment: bodyweight exercises, sets, reps and tips to keep progressing.

A 4-day at-home fat loss plan: strength and cardio circuits, with nutrition and rest tips to lose fat without losing muscle.

A 4-day upper/lower gym plan to build muscle, with sets, reps, rest times and how to progress.

A full-body dumbbell routine to do at home 3 days a week, ideal for building strength and toning with minimal equipment.

A 3-day full-body beginner gym plan using machines and basic lifts, so you can start safely and avoid injury.

A low-impact routine for people over 60: chair and wall exercises to build strength, balance and mobility safely.

A no-equipment glute workout at home, 3 days a week: bridges, squats and lunges with sets, reps and how to progress.

A 15-minute core and ab routine to do at home, with planks and back-friendly exercises.

A plan to start running from zero by mixing walking and jogging, 3 days a week, until you can run 20 minutes non-stop.

A full-body strength routine for women at home, 3 days a week, to tone up, get stronger and protect bone health.

A gentle pregnancy routine with low-impact exercises, what to avoid and warning signs to stop. Always with your doctor's or midwife's approval.

A quick 20-minute full-body circuit with no equipment, for when you're short on time.

A beginner wall Pilates routine: low-impact exercises using the wall for support to strengthen your core, glutes and posture.

A 15-minute chair yoga routine for beginners, seniors or anyone who sits a lot: mobility, stretching and breathing.

A 3-day beginner calisthenics routine: bodyweight exercises to build strength, with progressions to keep advancing.

Japanese walking alternates 3 minutes of brisk walking with 3 minutes of easy walking for 30 minutes. Here's how to do it and who it's for.

A 15-minute beginner tai chi routine: slow movements to improve balance and mobility and help you relax.

A 15-minute no-equipment HIIT workout at home: high-intensity intervals to boost endurance and burn calories in little time.

A balance routine to improve stability, prevent falls and move more confidently, from beginner to advanced.

How to prepare for a hike or mountain trip: strong legs, endurance, balance and altitude tips.

Create my free personalized plan

Answer 11 questions and get your weekly routine, your calories and demos of every exercise.

General information: not a substitute for advice from a health professional.