Lose Weight: Home Workout Plan

Lose weight at home with a personal workout plan, a daily calorie target and simple meal plans. Short home workouts with 3D exercise guides show you exactly what to do today.

HOW IT HELPS YOU LOSE WEIGHT
Fat loss comes from moving more and eating a little less than you burn. The app handles both: it works out a safe daily calorie target from your age, height, current weight and activity level (Mifflin-St Jeor formula minus about 500 kcal, roughly 0.5 kg a week), then gives you workouts and meals that fit it. No crash diets, no guesswork.

PERSONAL FITNESS PLAN
• Answer a few questions: gender, age, height, current weight and goal weight
• Pick your goal: fat burn, cardio, full body or flexibility
• Choose Easy (3 days a week), Medium (4 days) or Hard (5 days); reps, time and calories adjust automatically
• See your BMI and a realistic timeline to reach your target

3D ANIMATED EXERCISE GUIDES
Every exercise has a 3D animated trainer you can rotate and watch full screen, so your form is right from day one: squats, lunges, push-ups, planks, burpees, mountain climbers, jumping jacks, glute bridges, Russian twists, bicycle crunches, tricep dips, bicep curls, shoulder press, stretches and more.

3D BODY PREVIEW
See an approximate 3D preview of your body today and how it could look after up to 24 weeks on your plan.

CALORIE COUNTER AND MEAL PLANS
• Five meal plans: Balanced, High Protein, Light, Intermittent Fasting (16:8) and Low Carb
• Portions scale to your own calorie target
• Tick off meals as you eat them or quick-add a snack
• See calories eaten, burned and left for the day

WEIGHT TRACKER AND PROGRESS
• Log your weigh-ins and follow your trend chart
• Track kg lost, kg to go and progress to your goal
• Progress calendar: tap any day to see workouts, calories, water and weight
• Workout streaks, weekly summaries and achievements

DAILY HABITS
• Water tracker with a daily 8-glass goal
• Step counter using your phone's built-in sensor
• Reminders for workouts, meals, water, a weekly weigh-in and a weekly summary

HOME WORKOUTS FOR EVERY LEVEL
Sessions take 12 to 30 minutes: fat-burning HIIT, cardio, core and abs, full-body strength, yoga and stretching. Most need no equipment; some strength sessions use light dumbbells or a chair, and every workout shows what it needs.

WHO IT IS FOR
• Beginners who want a simple plan to start exercising at home
• Busy people with 15 to 20 minutes a day
• Anyone counting calories or trying intermittent fasting
• People getting back in shape after a long break from exercise

HOW TO START
1. Enter your profile and goal weight
2. Pick your goal and intensity
3. Do today's workout with the 3D guide
4. Tick off your meals and water
5. Weigh in once a week and watch your chart

FAQ
Do I need a gym or equipment?
No. Most workouts use only your body weight. A few use light dumbbells or a chair, and each workout says so up front.

How fast can I lose weight with this app?
The plan targets about 0.5 kg (1 lb) a week, a pace widely seen as safe and sustainable. Results vary from person to person.

Does it work offline?
Yes. Your plan, workouts, 3D guides, logs and reminders work without internet. Ads and some photos need a connection.

Do I need an account?
No sign-up. Your profile, weight, food and water logs stay on your phone.

Is it good for beginners?
Yes. Start on Easy with three short sessions a week and move up when it feels comfortable.

Can I do intermittent fasting with it?
Yes. The 16:8 meal plan times your meals inside an 8-hour eating window.

Is it free?
Yes, every feature is free to use, supported by ads.

Note: General fitness information, not medical advice. See a doctor before starting a new exercise or diet program, especially if you have a health condition or are pregnant.