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Free 30-day tracker
Home Workout
30 days of three 20-minute workouts a week, each one named so you never decide what to do: legs and core, upper body, full body. No equipment, no gym.
- Free to start
- No ads
- Works offline
- Android & browser
The habits
- Legs and core, 20 min1× a week3 rounds: 12 squats, 10 lunges each side, 12 glute bridges, 30 second plank.
- Upper body, 20 min1× a week3 rounds: 10 push-ups (knees are fine), 10 backpack rows each arm, 12 chair dips, 30 second hollow hold.
- Full body, 20 min1× a week4 rounds of 40 seconds on, 20 off: jumping jacks, squat to reach, mountain climbers, step-back burpees.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- Is the Home Workout plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the Home Workout plan take?
- 30 days, with 3 habits on the days shown above.
- What if I miss a day?
- This plan starts in flexible mode, with recovery days, so one missed day doesn't undo your week.
Day 1 can be today.
Start Home Workout in a minute. Free to start, no ads.
