Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Body Free: Get Fit at Home with No Equipment
Real strength with just your bodyweight, simple nutrition and habits that stick: all you need is a mat and your living room.
An 8-week plan to get fit from your living room with no weights or machines – just your bodyweight and a mat. Triwell’s AI adapts every session to your level with fortnightly tests, while a real nutritionist oversees your meal plan and a habits module helps you crack the hardest part of training at home: sticking with it. Meet WHO recommendations for activity and strength each week, with safe progressions suitable for all abilities.
Plan structure
Weeks 1–2: Technique and Baseline
Start low-intensity to master the 6–8 basics on your mat. Take your first 1-minute AMRAP test (push-ups and squats) so AI can set your starting level and volume, anchor your habit (same time, same place) and begin the plate method with your first guided batch cooking.
Weeks 3–6: Progression and Routine Building
Three full-body sessions a week on alternate days, with progressive overload: harder variations, slower tempos, isometric holds and less rest. Every two weeks you repeat the AMRAP test and AI adjusts your plan. Each Friday, the nutritionist reviews your week and suggests one specific, manageable tweak.
Weeks 7–8: Consolidation and Next Steps
Step up to 3–4 sets per movement, add an optional short HIIT session (15–20 min) if that suits your goal, then finish with the final test to compare with week 1. At your closing check-in, your professional helps set the next step: continue, level up, or change direction.
Ongoing: Habits and Decompression
Throughout the plan, 5 minutes of breathing after every session, mood tracking, and a Sunday motivation check-in. If you miss two weeks in a row, your coach reaches out to adjust the plan so it fits your real life, not the other way around.
What's included
- Three full-body sessions per week, 30–40 minutes, covering 6–8 basics: squat, hip hinge, push, pull, lunge and core
- Bodyweight progressions for each exercise (from wall push-ups to decline push-ups): AI selects your variation based on your level
- Fortnightly 1-minute AMRAP tests of push-ups and squats to track progress and automatically adjust your plan
- Flexible nutrition plan using the plate method, with a protein goal per meal and weekly batch cooking, supervised by a real nutritionist
- Evidence-based habits module: anchor workouts to your routine, post-session breathing, and weekly motivation check-ins
- Weekly check-in with a professional in the app, with video technique feedback when you need it
Benefits
- You build real strength without buying anything: well-planned bodyweight routines are backed by the ACSM 2026 guidelines for building strength and improving physical function
- You meet WHO recommendations (150–300 min of activity and 2 days of strength per week) with a schedule that fits into your week
- Eat better without rigid diets: plate method, enough protein and batch cooking to keep your week on track effortlessly
- Focus on sticking with it – the weak spot for home workouts: habits anchored to your routine and a real professional reaches out if you fall off track
Recommended for
Your typical week
Monday: Full Body A (30–40 min, focus on push + squat). Wednesday: Full Body B (hip hinge + pull + core). Friday: Full Body C or short HIIT (15–20 min) depending on your goal. Tuesday & Thursday: Optional 10 min mobility. Weekend: 1–2 brisk 30-min walks for daily activity. Every two weeks: 1-min AMRAP test so AI can update your progressions.
Sunday: Guided batch cooking (90 min) with flexible weekly menu using the plate method. Daily: aim for 25–30 g protein per meal and hydration, plus a quick photo log of one meal a day in the app. Friday: asynchronous nutritionist review and one practical nutrition tweak for the coming week.
Monday: set your habit anchor for the week (same time, same place, intention like 'when I finish work, I train'). After each session: 5 min breathing and a mood rating from 1–10. Sunday: 5-min motivation check-in, review your adherence and set a mini-goal for the next week; if adherence drops for two weeks, your coach gets in touch.
Qué puedes esperar
- Fortnightly tracking of the 1-minute AMRAP test (push-ups and squats) in the app; an expected improvement range between weeks 1 and 8 is usually 20–40%
- Weekly monitoring of WHO activity guidelines (≥150 min activity + 2 strength sessions), aiming to hit these at least 6 out of 8 weeks
- Tracking your adherence to scheduled sessions, targeting 80% or better with help from the habits module and professional follow-up
- If your goal is body composition change: monitoring waist circumference, aiming for a sustainable reduction of 1–3 cm over 8 weeks (around 0.25–0.5% of bodyweight per week), always based on your starting point
Who this plan is NOT for
- People with uncontrolled hypertension, cardiovascular disease or diabetes without prior medical assessment
- Anyone with a recent musculoskeletal injury or pain when moving – best to start with a rehab plan
- Advanced athletes wanting max loads with barbells or gym kit
- Pregnant women or those recently postpartum – there are tailored plans available for these stages
- Anyone after quick fixes or rapid transformations: this plan progresses gradually and realistically
This plan is designed for healthy adults. If you have uncontrolled hypertension, cardiovascular disease, diabetes, recent musculoskeletal injuries, dizziness, or chest pain during exertion, or any diagnosed medical condition, speak to your doctor before starting. Exercise in a clear space with a non-slip floor, and do not progress to a harder variation until you’ve mastered the previous one. Stop exercising and seek help if you experience sharp pain, dizziness, or difficulty breathing. This content is not a substitute for professional medical advice.
Frequently asked questions
Can I really build strength by training at home with no equipment?+
Yes. Evidence shows that well-designed bodyweight training produces strength gains comparable to resistance training with weights as long as the difficulty is increased over time. In this plan, you progress by changing the variation (e.g., wall push-ups to standard or decline), adjusting tempo and rest, and AI matches your level based on your fortnightly tests.
What do I need to start home training?+
Just a mat, roughly two square metres of clear space and comfortable clothes. For pulling work you'll use a towel or a sturdy table. No need to buy weights, bands or any kit for the whole 8 weeks.
Is it suitable if I’m a complete beginner or haven’t exercised for years?+
Absolutely – that’s exactly who this is for. The first two weeks adapt your technique at low intensity, every exercise has easier variations, and AI will never set you a movement you aren’t ready for. Just starting is what counts – you don’t need to be “fit” to begin.
How much time will I need each week?+
Three 30–40-minute strength sessions on alternate days, plus an optional short 15–20-minute session and one or two 30-minute walks at the weekend. That covers the WHO’s guidelines for weekly activity and muscle strengthening.
Will it help me lose weight?+
This plan combines strength training, daily activity and a flexible nutrition plan overseen by a nutritionist. The evidence is clear: combining diet and exercise beats either alone. Expect realistic, sustainable progress – we track your waist and adherence, but make no promises of specific numbers or deadlines.
How is this different from free home workout apps?+
Video apps give you random sessions; this is a progressive plan tailored to your tests, a nutrition plan created and supervised by a real nutritionist, and a habits module to help you stay on track (which is where most home routines fall down). You also get a professional reviewing your week and, if needed, video feedback on your technique – all within the app.
Start your Body Free: Get Fit at Home with No Equipment
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