Free Workout Guides

Beginner-friendly workout plans for home, gym, weight loss, strength and mobility — no signup, no subscription required.

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Choose your goal

Find the right workout guide for where you are right now.

Improve mobility

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Build your own workout

Pick exactly the exercises you want — no forced combinations. Mix and match freely.

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Popular workout guides

Free, original guides — no equipment required to get started.

Beginner workout

Beginner Home Workout Plan — Free 4-Week Routine

A simple 4-week bodyweight plan. No equipment, no gym. Build the habit first.

6 min read · Beginner

Walking for weight loss

Walking & Cardio

Walking for Weight Loss — Simple Beginner Guide

How many steps, how to progress, and how walking fits into your calorie goals.

5 min read · All levels

Strength training

Strength Training

Strength Training for Beginners — Free Starter Guide

What it is, basic exercises, and how to progress without getting injured.

6 min read · Beginner

Gym workout

Full-Body Gym Workout for Beginners

Warm-up, 6 exercises, sets, reps, rest times and common mistakes to avoid.

6 min read · Beginner

Mobility routine

Mobility & Stretching

10-Minute Daily Mobility Routine

A short daily routine for joints, flexibility and reducing stiffness.

4 min read · All levels

Cardio vs weights

Cardio vs Weights for Fat Loss — What Works?

A clear comparison of both approaches and why combining them often works best.

5 min read · All levels

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

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.