Choose your goal
Find the right workout guide for where you are right now.
Popular workout guides
Free, original guides — no equipment required to get started.
Home Workout
Beginner Home Workout Plan — Free 4-Week Routine
A simple 4-week bodyweight plan. No equipment, no gym. Build the habit first.
Walking & Cardio
Walking for Weight Loss — Simple Beginner Guide
How many steps, how to progress, and how walking fits into your calorie goals.
Strength Training
Strength Training for Beginners — Free Starter Guide
What it is, basic exercises, and how to progress without getting injured.
Gym Workout
Full-Body Gym Workout for Beginners
Warm-up, 6 exercises, sets, reps, rest times and common mistakes to avoid.
Mobility & Stretching
10-Minute Daily Mobility Routine
A short daily routine for joints, flexibility and reducing stiffness.
Weight Loss
Cardio vs Weights for Fat Loss — What Works?
A clear comparison of both approaches and why combining them often works best.
Free nutrition tools for your workouts
Link your fitness activity with your nutrition targets.
Calorie Calculator
Find your TDEE based on activity level
Macro Calculator
Protein, carbs and fat targets for your goal
Protein Guide
How much protein you need per day
Calorie Deficit Guide
How to combine diet and exercise for fat loss
Disclaimer: All workout guides on FytFree are for general educational purposes only and are not medical or professional fitness advice. Start slowly, use proper form, and stop if you feel pain, dizziness or unusual discomfort. If you have a medical condition, injury, are pregnant or are new to exercise, consult a qualified healthcare professional before starting any new exercise routine.