Tools / Health & family
Weekly workout plan
Lose fat, build muscle or just get fit? Pick your goal, level, days and whether it's home or gym, and get a full week: warm-up, exercises with sets, reps and rest, and a form tip for each.
Stop if anything hurts. With a chronic condition or injury, see a doctor first.
How to use it
- Pick your goal, level and days per week.
- Pick time and equipment, and note any injury.
- Tap “Make the plan” and print it or keep it on your phone.
Questions
For beginners?
Yes, pick “Beginner” for easier moves with form cues.
I have an injury?
Note it under limits to avoid moves that load it — and see a doctor or physio first.
Cardio in summer?
In UAE heat keep cardio indoors or early morning, and drink more water.