Want to know how to get started using Freeletics? Maybe you want to lose weight or become more athletic?

Want to know what the big deal is? For starters, Freeletics is one of the best fitness apps in the market. With over 1 million downloads and a 5 star rating, the Freeletics training apps are becoming one of the most downloaded apps for getting lean and fit.

Why Use Freeletics?

Freeletics is a great for people don’t want to spend money on expensive personal training programs, who don’t want to go to a gym, and who really just want to get into shape.

The workouts provided can all be done at home with minimal equipment and at a local park with room to run.

Getting Started Freeltics

Before you download the app and get started, there are somethings you should know off the back:

Freeletics has 3 training apps and 1 nutrition app.

• Bodyweight – This is the original app created by Freeletics. It uses bodyweight only exercises such as push ups, squats, and sprinting in order to create a great HIIT routine.
• Running – This is an extension to the bodyweight training app that creates short, intense routines by combining sprint workouts and short-distance runs.
• Gym – Gym app is for the athletes who want to focus more on building muscle.

Download the app and setup your account. There are a few steps necessary to help build a small routine for you. The app will need you to select your sex, goals, and fitness levels.

Freeletics Onboarding Process:

• Step 1: Select Your Gender
• Step 2: Select Your Fitness Level
• Step 3: Select Your Goals
• Step 4: Create Your Account

Once you’ve created your account you will get have a short-5 week tailored program using the workouts available.

Free Version – What Workouts Should You Do?

When you download Freeletics Bodyweght app, you get taken through a set of steps that will help modify a free workout routine just for you.

Consider: Are you currently active?

If you have not been active for a long period of time you may want to ease into training, whereas someone who has an active lifestyle won’t have the same difficulties getting started. Remember, the workouts are supposed to be a challenge and if you are not currently in any real physical shape, you will more-than-likely need to focus on just finishing the routines.

Workouts Included in Freeletics’ Free Bodyweight Version:

• Aphrodite
• Ares
• Athena
• Dione
• Krios
• Metis
• Morpheus
• NYX
• Persephone
• Prometheus
• Zeus

Tips for the Non-Fit and Absolute Beginners

Set Some Achievable Goals!

The workouts and exercises are meant to be a challenge! Many who try their first Aphrodite, won’t finish. That’s OK! This won’t be easy, so make your goals reachable;

• Finish 1 workout
• Do 3 workouts in one week
• Eat clean for 1 week

What If You’re Unable to Finish?

If you find yourself unable to finish, that’s OK! You know if you did your best, just shake it off, learn and expect to do better next time.

If you are using the Coach, depending on your fitness test results, you may feel that the workouts are easy, don’t worry, they will go up in intensity and difficulty! The idea is to get you through each workout while you perform at max effort.

Don’t Skip Stretching or Warm Down

Don’t underestimate stretching. This is extremely important! HIIT workouts can really tighten your muscles up if you haven’t used them in a while. Stretching after a workout and incorporating some yoga into your weekly routine will help alleviate the soreness and pain that causes beginners to quit.

Freeletics’ Coach has warm-up and warm-down routines that should also be followed.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Athena	Aphrodite	REST	Aphrodite	Mets	REST	Ares

How Many Workouts Per Day?

Please know, you do NOT have to do all the workouts/exercises on the same day.

Does Your Workout Feel Too Short?

For example, if you get a 2/5 Metis, that means you only need to do 2 rounds of that workout. A standard routine will consist of 5 reps, but this depends on what level fitness you input.

You may be inclined to do more when you get started, that’s natural. What you should consider is that you follow the program as stated and work harder on your food and meal prep at first. The people who succeed in getting in shape all follow a smart and lean diet plan.

Do not over-exert yourself as you will need to be ready to take on another Freeletics workout in a day or so. Yes, it will hurt and yes, you may need to take your time to do the moves correctly. Do it right first, then get faster!

How Many Days a Week Should I Train?

Do a minimum of 3 workouts your first week and try to increase . If you are already active and have another routine, just do the Freeletics one first as it’s timed and you will want to give it your best effort each time.

Before you begin, you should know what to expect from a Freeletics workout.

Getting Started with Freeletics Coach

If you have decided to get the Coach, you are literally going to have your own personal trainer for 15 weeks.

Get Deep Insights on Freeletics Coach.

The Fitness Assessment

When you get the Coach, you will have a fitness assessment that’s necessary to tailor the workouts based on your existing fitness level and desired outcomes.

You can select one of three possible overall goals; Strength, Cardio, and Both.

You will get to set your schedule as well, as seen in the image.

Tips for Getting Started With Coach

Freeletics recommends that non-fit athletes do their first work out immediately following the assessment!

Warm Up and Warm Down is included. The key to doing Freeletics is doing it correct and with proper form in order to prevent injury. DO not skip this! It’s vital that you prevent any injury and warm up your body before doing any of the work outs.

Some workouts will be partial, such as 2/5 Metis. This means you will be given 2 rounds instead of the standard 5 rounds for this particular workout. Just keep at it! If you find it too easy, relax, you will eventually be challenged!

After each workout, you input how difficult it was. This is how you will tell the Coach to up the intensity.

Remember everyone, this is a marathon not a sprint! You should be consistent as Freeletics considers itself a sport more than just a 90 day weight-loss program.

It’s really easy to build muscle through bodyweight training. All that is needed to learn is how to manipulate and move your body so that the training is effective. According to Matthews from Bodybuilding.com,

bodyweight training tends to be different from exercises. It does not involve rigorous activities, rather it entails the strategic approach towards a known goal, in this case being muscle building.

The body is blind to the size or sophistication of lifts that you do. Bodyweight training is just as efficient, sometimes even more efficient, than weightlifting exercises when it comes to building of muscle mass.

The benefit of bodyweight training is that it is much more convenient that weightlifting. Bodyweight training can be done at home, meaning that you do not have to go to the gym or buy expensive equipment. The floor and other readily available amenities in your home can help you achieve the same results as weightlifting.

Elliot of Strength Camp explains why bodyweight training is best for muscle building:

 

Another benefit of bodyweight training is that they are very easy to use to control the size of muscle mass to be achieved. Also, they do not require for you to go off your busy schedule for you to train. All you need is a few minutes of your day, and soon you will begin to see results.

Bodyweight Training Builds Muscle

• Using of Gravity as Resistance

Bodyweight training utilizes gravity because it’s associated with resistance. The resistance is created due to the increased body movement when gravity is applied and, resistance is what helps us build muscle mass. It works just the same as weights.

The benefit of gravity in bodyweight training is that you can choose the amount of resistance to work with. Additionally, you just need a little space for you to train.Gravity signals the body that they need to attain a certain level of strength in order to support your body.

• Instability Triggers More Muscles

Bodyweight training also help to increase muscle mass through the application of body instability. By building instability and making it difficult to stand on one part of the body, you will be on your way to making that part stronger. By using gravity, you will be able to trigger muscle that normally remains untouched when performing static weight routines.

The benefit of bodyweight training is that it helps you build a strong training base and progress up. In so doing, bodyweight training helps you to avoid muscle injuries associated with taking up on strenuous bodyweight training.

• Plyometrics

Plyometrics exercises, also known as jump-training, are more effective in muscle building than weight lifts because of the strenuous nature of the exercises. Plyo movements contain a lot of lower body exercises performed at high intervals. For example; jumps, knee highs, and jump squats.

According to men’s fitness, plyo helps build muscle because it;

teaches the body to better utilize stored elastic energy to produce stronger and more forceful contractions. This improvement in reactive ability can also be explained by improvements in muscle-tendon stiffness

With plyometrics, you do not even have to utilize weight. Care should be taken when using plyometrics to gain muscle mass because of the strenuous nature of the exercises, it is important that you have a plan to prevent muscle injury.

Freeletics Bodyweight workouts that use incorporate plyo:

• DIONE
• GAIA
• HERA
• HYPERION
• KENTAURUS
• METIS
• MORPHEUS

• Speed

The speed at which you lift weights determines the level of fatigue achieved. With increased fatigue, you muscles easily and quickly become strong. When doing high interval training, you are literally training at max speed.

Think of the difference in the bodies of sprinters vs marathon runners. One is focused on speed work, while other is endurance.

Speed Workouts by Freeletics Bodyweight:

• APOLLON
• ARES
• ATLAS
• HADES
• HERMES
• IRIS
• KENTAUROS
• URANOS

 

We have been using the Coach for over 2 years and we have a good Freeletics review that you will find useful.

We keep seeing this question over and over, is Freeletics Coach worth it? or, Will it work for me?

There are MANY people struggling with Freeletics who are wondering this exact same thing. Does this mean that Freeletics Coach isn’t for them? Not at all. This has more to do with your inner talk than anything other people are experiencing.

If you are looking to join Freeletics to get into shape, but you’ve been inactive for sometime – it’s going to be a challenge. The free version or coach version doesn’t matter – if you are out of shape, even if you do yoga, it’s going to suck.

COACH UPDATE:

• This page is mostly referring to the Bodyweight Coach
• Click here for Freeletics Running Coach

[Read more…]

Freeletics is a high intensity form of exercise and it is vital to properly warm-up before doing any kind of exercies. It’s important to see a medical professional before starting any program if you have any kind of existing joint or ligament injuries. If your ankles, knees, or lower back are injured, this will drastically impact your Freeletics training routine.

The warm-up recommended by the creators of Freeletics is a dynamic warm-up that is designed to get your body warm, your muscles ready, and stretch your joints.  This 10 minute dynamic routine will get your body moving and stretching at the same time increasing your body temperature.

[Read more…]

Looking to do an at-home workout routine that will help you burn fat and get fit? Maybe you’ve heard about Freeletics and you want to compare it to Insanity by Beachbody?

Obviously you want to know which product to use. If burning fat is your goal, you should find a program you like and agree with wholeheartedly.

Philosophically these are two very different programs. One is a 60 day challenge that will deliver some fantastic results, although the workouts are considerably difficult for beginners. Freeletics is a fitness app and a sport, a style of training that will help you burn fat, but overall, build a fit & powerful body.

[Read more…]