7 Min Classic
7 mins
Beginner
13 Exercises
Designed based on ACSM research, prove to improve fitness and health.
1
Jumping Jacks
Dynamic full-body exercise that helps improve cardiovascular fitness, coordination and muscular endurance.
Focus Area
Shoulders
Chest
Calves
Glutes
2
Wall Sit
Isometric exercise to build lower-body strength and lower blood pressure.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
3
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Focus Area
Chest
Triceps
Shoulders
4
Abdominal Crunches
A popular core exercise designed to strengthen the abdominal muscles and improve overall core stability.
Focus Area
Abs
5
Step-Up Onto Chair
An effective lower-body exercise that builds strength in your quadriceps, hamstrings, and glutes.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
6
Squats
Build lower-body strength, improve core stability, and enhance overall mobility for daily movements.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
7
Triceps Dips
Powerful bodyweight exercise that builds strength and size in your arms, shoulders, and chest.
Focus Area
Triceps
Chest
Shoulders
Back
8
Plank
An isometric core exercise to build strength and stability.
Focus Area
Abs
Shoulders
Glutes
9
High Stepping
Improve your cardiovascular health, build lower-body strength, and boost balance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
10
Lunges
Lower-body exercise that build strength and balance in your quadriceps, hamstrings, and glutes.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
11
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Triceps
Glutes
12
Side Plank Right
Intensely engage both the internal and external obliques along the sides of your torso.
Focus Area
Abs
13
Side Plank Left
Intensely engage both the internal and external obliques along the sides of your torso.
Focus Area
Abs
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Jumping Jacks
Dynamic full-body exercise that helps improve cardiovascular fitness, coordination and muscular endurance.
Focus Area
Shoulders
Chest
Calves
Glutes
Wall Sit
Isometric exercise to build lower-body strength and lower blood pressure.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Focus Area
Chest
Triceps
Shoulders
Abdominal Crunches
A popular core exercise designed to strengthen the abdominal muscles and improve overall core stability.
Focus Area
Abs
Step-Up Onto Chair
An effective lower-body exercise that builds strength in your quadriceps, hamstrings, and glutes.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
Squats
Build lower-body strength, improve core stability, and enhance overall mobility for daily movements.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
Triceps Dips
Powerful bodyweight exercise that builds strength and size in your arms, shoulders, and chest.
Focus Area
Triceps
Chest
Shoulders
Back
Plank
An isometric core exercise to build strength and stability.
Focus Area
Abs
Shoulders
Glutes
High Stepping
Improve your cardiovascular health, build lower-body strength, and boost balance.
Glutes
Quadriceps
Hamstring
Calves
Lunges
Lower-body exercise that build strength and balance in your quadriceps, hamstrings, and glutes.
Glutes
Quadriceps
Hamstring
Calves
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Chest
Abs
Triceps
Glutes
Side Plank Right
Intensely engage both the internal and external obliques along the sides of your torso.
Abs
Side Plank Left
Intensely engage both the internal and external obliques along the sides of your torso.
Abs
1
Jumping Jacks
Dynamic full-body exercise that helps improve cardiovascular fitness, coordination and muscular endurance.
Focus Area
Shoulders
Chest
Calves
Glutes
2
Wall Sit
Isometric exercise to build lower-body strength and lower blood pressure.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
3
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Focus Area
Chest
Triceps
Shoulders
4
Abdominal Crunches
A popular core exercise designed to strengthen the abdominal muscles and improve overall core stability.
Focus Area
Abs
5
Step-Up Onto Chair
An effective lower-body exercise that builds strength in your quadriceps, hamstrings, and glutes.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
6
Squats
Build lower-body strength, improve core stability, and enhance overall mobility for daily movements.
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
7
Triceps Dips
Powerful bodyweight exercise that builds strength and size in your arms, shoulders, and chest.
Focus Area
Triceps
Chest
Shoulders
Back
8
Plank
An isometric core exercise to build strength and stability.
Focus Area
Abs
Shoulders
Glutes
9
High Stepping
Improve your cardiovascular health, build lower-body strength, and boost balance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
10
Lunges
Lower-body exercise that build strength and balance in your quadriceps, hamstrings, and glutes.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
11
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Triceps
Glutes
12
Side Plank Right
Intensely engage both the internal and external obliques along the sides of your torso.
Focus Area
Abs
13
Side Plank Left
Intensely engage both the internal and external obliques along the sides of your torso.
Focus Area
Abs
0
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0
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0
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Fast Workout
Simple movements with focused intensity to boost your energy, build strength, and keep you active without spending hours.
7 Min Abs Workout
7 mins
Beginner
7 Min HIIT Fat Burning
7 mins
Beginner
7 Min Classic
7 mins
Beginner
Before Workout Warm-up
3 mins
Beginner
3 Exercises Lose Belly Fat
6 mins
Beginner
4 Min Tabata
4 Min
Beginner
Meals
Balanced, protein-packed, and perfect for fueling your fitness goals.
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