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Paid program For busy people training at home

A home workout plan that fits into a busy week.

Home Training — Level 1 Foundation gives you a planned 6-week routine: 3 workouts a week, about 30 minutes each, so you spend your time training instead of deciding what to do.

  • 6 weeks18 scheduled workouts
  • 3 days a weekabout 30 min each
  • HomeLevel 1 program

Equipment: Chair, mat, resistance band and weights. View equipment details

Get this program · ₹ 199 See a real workout

One-time payment. No subscription. Delivered digitally to your account.

Person following an exercise routine at home
The home workout problem

Good intentions are easy. A plan you can follow is harder.

No time to plan

Every workout is already planned, so you can open it and start.

Missed a day

Choose your training days and reschedule a missed workout instead of falling off the plan.

Short on time today

Where a shorter version of a workout is available, you can choose it when you cannot do the full session.

Who this program is designed for

  • People starting or restarting a routine at home, without a gym
  • People with limited time: about 30 minutes per workout
  • Anyone who has struggled to stay consistent without a plan

Probably not for you if

  • You are an experienced trainee looking for an advanced program
  • You have been advised to avoid exercise until a doctor clears you. This is general fitness guidance, not medical advice.
  • Equipment used:
    View the full equipment list

    Bench / Counter, Bodyweight, Bodyweight / Dumbbells, Bodyweight / Mat, Calf Raise Machine / Step, Chair, Chair / Bench, Dowel / Bodyweight, Dumbbells / Kettlebells, Resistance Band + Secure Anchor. Some movements use only some of these items.

  • Session length: about 30 minutes per workout, 3 days a week.
  • Exercise difficulty: 15 of 16 exercises are rated beginner. Rated higher: Push-Up (intermediate), with approved alternatives: Incline Push-Up, Dumbbell Bench Press, Machine Chest Press.
What you receive

Everything you need to follow the plan, in your account

A dated schedule

18 workouts across 6 weeks, with your own training days.

Daily guidance

Open your account and see today's workout with sets, reps and rest for each exercise.

Exercise instructions

Setup steps, form cues and common mistakes, with images where available.

Progress tracking

Tick off exercises, complete workouts, follow your completion percentage and log weight and waist measurements.

  • Add your workouts to your calendar with a standard calendar file
  • 4 supporting guidance sections linked to this program
  • A completion certificate when you finish every workout
  • Built to be used on your phone
How the program progresses

6 weeks, step by step

The program is organised into phases, so the work builds in a planned order.

  1. Weeks 1–3

    Phase 1 — Foundation

    Weeks 1 to 3: learn the sessions, establish repeatable effort, and progress only when technique is stable.

  2. Weeks 4–6

    Phase 2 — Progression

    Weeks 4 to 6: continue gradual progression while preserving good technique, recovery, and symptom control.

Read-only preview

A real workout from this program

This is the first workout from Week 1, shown exactly as it is built. No account needed to look.

Week 1 · Workout 1

Home L1 — Full Body A

Beginner full-body strength using bodyweight and a stable chair. Move slowly and finish every set with clean technique.

About 30 min
  1. Chair Squat 3 × 12 · rest 60s
    Chair Squat

    QuadricepsChair / Bench

    How to do it

    1. Stand just in front of a stable chair with feet about shoulder-width apart.
    2. Reach your hips back and bend your knees slowly.
    3. Touch the chair lightly with your hips; do not drop onto it.
    4. Push through your feet and stand tall.
    5. Use your hands on your thighs or a support only if needed for balance.

    Form cues

    Keep the chair from sliding. Control both the lowering and standing phases. Aim to keep your knees in line with your second and third toes.

  2. Incline Push-Up 3 × 12 · rest 60s
    Incline Push-Up

    ChestBench / Counter

    How to do it

    1. Place your hands on a stable bench or counter slightly wider than shoulder-width.
    2. Walk your feet back until your body forms a straight line.
    3. Brace your trunk and lower your chest toward the support.
    4. Keep your elbows about 30 to 60 degrees from your body.
    5. Push the support away until your arms are straight.

    Form cues

    Keep your head, ribs, hips, and legs moving as one unit. Choose a support height that lets you use a full controlled range.

  3. Glute Bridge 3 × 15 · rest 60s
    Glute Bridge

    GlutesBodyweight / Mat

    How to do it

    1. Lie on your back with knees bent and feet flat.
    2. Place your feet about hip-width apart and brace gently.
    3. Push through your feet and lift your hips.
    4. Stop when your hips are extended and your lower back remains comfortable.
    5. Lower slowly until your hips touch the floor.

    Form cues

    Keep the ribs relaxed and squeeze the glutes at the top. The movement should come from the hips rather than from arching the lower back.

  4. Resistance Band Row 3 × 15 · rest 60s

    BackResistance Band + Secure Anchor

    If you do not have a band, use an approved bodyweight or dumbbell row alternative.

    How to do it

    1. Anchor a resistance band securely around chest height.
    2. Hold the ends and step back until there is light tension.
    3. Stand or sit tall and brace gently.
    4. Pull the hands toward the lower ribs while the elbows move back.
    5. Return slowly until the arms are long.

    Form cues

    Check the anchor and band before every set. Keep the shoulders relaxed and trunk still.

  5. Dead Bug 2 × 10/side · rest 45s
    Dead Bug

    CoreBodyweight / Mat

    How to do it

    1. Lie on your back with hips and knees bent to about 90 degrees and arms pointing up.
    2. Gently brace so your lower back stays in a comfortable, stable position.
    3. Slowly lower one arm and the opposite leg.
    4. Stop before your back position changes.
    5. Return and alternate sides.

    Form cues

    Move only as far as you can keep the ribs and pelvis controlled. Breathe out slowly as the arm and leg move away.

  6. Standing Calf Raise 2 × 20 · rest 45s
    Standing Calf Raise

    CalvesCalf Raise Machine / Step

    How to do it

    1. Stand tall with the balls of your feet supported and hold a stable support if needed.
    2. Let the heels lower gently to a comfortable stretch.
    3. Push through the big-toe and little-toe side of the forefoot and rise onto your toes.
    4. Pause at the top.
    5. Lower slowly through the same path.

    Form cues

    Keep the ankles moving straight up and down without rolling outward. Use full controlled range rather than bouncing.

Inside your account, each exercise has a tick-off control, and your workout and completion percentage update as you go.

How buying works

From here to your first workout

  1. 1

    Create a free account

    You sign in or register when you check out, not before you look around.

  2. 2

    Complete a short suitability check

    You answer a few health and goal questions and confirm consent. If your answers show you need medical clearance first, the program cannot be purchased.

  3. 3

    Pay at checkout

    Use any payment method offered at checkout.

  4. 4

    Start training

    Once payment is confirmed, the program appears in My Plans and your schedule is created.

Home Training — Level 1 Foundation

₹ 199 one-time payment

  • 6-week program, 18 scheduled workouts
  • No subscription
  • Self-service and digital: nothing is shipped
Get this program · ₹ 199
Questions before you buy?Contact us · hello@fitontrack.com · 123456789
General fitness guidanceThis program is not medical advice. Stop if you feel pain, dizziness or unwell.
Common questions

Before you decide

Do I have to register to look at the program?

No. You can read this page, the phases and the sample workout without an account. You only sign in or register when you check out.

Do I need equipment?

The exercises in this program use: Bench / Counter, Bodyweight, Bodyweight / Dumbbells, Bodyweight / Mat, Calf Raise Machine / Step, Chair, Chair / Bench, Dowel / Bodyweight, Dumbbells / Kettlebells, Resistance Band + Secure Anchor.

What if I miss a workout?

You can reschedule a missed workout, and you choose which weekdays you train on.

Is a human coach involved?

No. The program is pre-built and self-service. You follow it on your own schedule, and there is no live coaching or approval step.

Does it work on my phone?

Yes. The workout screens are designed for mobile use.

Make your next workout easy to start.

6 weeks. 3 workouts a week. One plan.

Get this program · ₹ 199 Going to the gym instead?