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Freeletics is the best fitness training app for fat loss. Freeletics Training offers workout reviews and nutritional information specific for Freeletics athletes.

Athena – Freeletics Workout

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The Athena workout requires no equipment and will challenge your core strength and speed. A full cycle through the routine is 5 rounds of 3 exercises with a built-in rest period in-between rounds. Athena is one of the shorter routines Freeletics Bodyweight offers so consider this a sprint set, no rest unless you finish your sets!

Athena is a latter set, you start with 25 reps the first round and reduce 5 reps per round until you only do 5 on the 5th round. Rest is built in so your goal should be to only rest during those times.

Athena Freeletics Workout - Endurance Athena Freeletics Workout - Standard Athena Freeletics Workout - Strength

Endurance Routine

  • Mountain Climbers
  • Crunches
  • HH Squats
  • Rest

5 Rounds (25,20,15,10, and 5 reps)

Standard Routine

  • Climbers
  • Situps
  • Squats
  • Rest

5 Rounds (25,20,15,10 and 5)

Strength Routine

  • Froggers
  • Jackknives
  • Pistols
  • Rest

5 Rounds (25, 20, 15, and 5)

Aphrodite – Freeletics Workout

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The Aphrodite routine is one of the most popular routines, especially for those using the free version of the app. This routine has been designed to test your overall fitness level and in fact, could be used as a fit test for those who are starting Freeletics.

The workout uses only 3 movements, the burpee, the squat, and the sit-up. If you are doing free version, some other workouts similar to Aphrodite is the Venus workout, since you start at 4 rounds of push-ups, crunches, & squats.

Video of Aphrodite Workout

The Aphrodite Routine

As mentioned, the workout is just 3 body movements; squats, burpees, and situps. Sounds easy right? Not so fast. This routine has the power to make men weep.

This is a ladder set where you start at a 50 reps of each movement, and you drop 10 reps until you get to 10. By the end of the workout, you’ll have done 150 burpees, 150 squats, & 150 sit-ups! Talk about a challenge.

Freeletics Aphrodite Workout:

  • 50 Burpees/40 Burpees/30 Burpees/20 Burpees/10 Burpees
  • 50 Squats/40 Squats/30 Squats/20 Squats/10 Squats
  • 50 Sit-ups/40 Sit-ups/30 Sit-ups/20 Sit-ups/10 Sit-ups

There is NO REST IN BETWEEN ROUNDS!

You must be pushing yourself more each round as this is a timed set and you need to go all-out.

Tips on Doing Aphrodite

Beginners: Please take your time. This is a dangerous routine if you have zero fitness foundation. You should be focusing on finishing and less worried about your time.

If you cannot finish, that’s OK! It wont do you any good to kill yourself the first time only to quit a week later.

As mentioned, the workout is timed, but you must have great technique for it to matter. In order for you to have proper technique, you should have a solid foundation of

How to Prevent Injury

Your burpees are the key to saving energy, and burning fat. However, anyone with bad technique or weak hands may muscle through bad form, but eventually it will catch up and it will hurt.

To avoid injury, use a padded mat for your hands. Many people are going to injure their wrists or shoulders because of bad technique.

Chances are, you are one of these people. By having a padded mat, your able to withstand the pressure and reduce injury. 

Take your time to do it correctly, you will need to have your hands and shoulders ready before you start so you can shift the weight and save energy for back half.

Squatting Tips

For squats, you must dip below your knees. This is key to all Freeletics workout routines!

Proper form means way more than just a good time on the clock. You can seriously injure yourself, but worse, you hinder any progress by cutting corners and trying to go fast.

Beginners Tip:

If you have issues keeping your feet on the ground – find somewhere you can place your feet under; couch, chair, dog, etc.. You will want to get through the entire thing with correct for before you try to plow through for time.

Never forget your dynamic warmup or static stretches for warm down! This workout will leave you gassed and feeling it the next day!

Ares – Freeletics Workout

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The Ares freeletics workout routine combines both cardiovascular and strength exercises to give a moderate regimen. It lays more emphasis on the muscles of the legs, stomach and back. It is composed of six rounds of 7 pullups, 7 situps followed by 2 4om sprints and 60 seconds rest. Because the Ares Freeletics workout routines are not difficult in nature, they should be performed at maximum intensity. [Read more…]

Venus Freeletics Routine

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Venus Freeletics routine  caters hardcore trainers who will find this routine rather soft compared to other strength and cardiovascular workouts. The essence of Venus routine is to steadily increase strength out of your body using your upper body, core, and glutes.

Freeletics Venus Workout Video

Each set is to be completed in four rounds. If you have the Coach, pushups will be one-handed and situps are jackknifes, and squats are pistols. You may not want to do that one unless absolutely ready!

The Standard Freeletics Venus Routine:

  • 50 Pushups
  • 20 Situps
  • 50 Squats

Endurance routine will be replaced with knee pushups, crunches, and HH squats. If you have difficulty with standard version, do the endurance one instead! Make sure you have a fitness mat or towel for your knees.

Your body’s initial energy may make the first round a walk in the park, but once you hit the third and fourth rounds, your muscles will be screaming for a break. [Read more…]

Zeus – Freeletics Routine

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Zeus Freeletics routine is an excellent strength workout that is part of the Freeletics program. Choosing to perform Zeus Freeletics workout depends on your long term goals. This program focuses on the whole body and is ideal for improving stamina, gaining muscle mass and strength. This  is not recommended for individuals seeking to lose fat, but it is ideal for toning up your body and making your core firmer.

Zeus is composed of four rounds of 25 pushups, 15 pullups, 45 squats, 35 situps and 5 handstand pushups. A two minute rest is also necessary allowing your body to cool down. Having a bar is essential for doing the pullups while performing this session. [Read more…]

Hyperion – Freeletics Routine

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The Hyperion freeletics workout routine  is the ultimate arms building regimen. It is composed five rounds of pike pushups, squats, and high knees followed by a sixty second rest. Depending on which style you do – endurance or strength, it could be even more challenging. The strength routine involves upside down push ups, pistoles, and high humps, It is considered to be the most challenging freeletics workout regimens. [Read more…]

Uranos – Freeletics Routine

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The Uranos routine is a strength and cardiovascular based training regimen. Generally, it focuses on the upper part of the body. It is a good workout regimen for toning abs and enlarging your arms. Uranos  consists of a 2 kilometer run, 50 pushups, 50 pullups, 50 burpees, 50 climbers and 100 jumps. [Read more…]

Iris – Freeletics Routine

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The Iris can be a very unusual routine to the untrained person, it is composed of five rounds 100 jumping jacks and 100 climbers sandwiched in between two one kilometer runs.

The runs should not pose a challenge to avid freeletics follower, however, if you have an injury on any part of your leg, you should shelve the running until you are fit to do it. For people who hate running, it is important to gather enough will power in order to complete the Iris. [Read more…]

Hera – Freeletics Routine

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freeletics hera results

freeletics hera results

Hera freeletics workout that lays more emphasis on strengthening the muscles of the leg. It is exclusively a cardiovascular based training regimen. It comprises of five rounds of 40 jumps and a 400 meter run. It also has a sixty meter rest in between the routines.

Hera Freeletics routine is intended for intervals training, muscle building is also a factor at play when undertaking this training routine. The jumps are not performed just for the cardiovascular enhancement, but also for drilling the muscle groups on the leg. [Read more…]

Artemis – Freeletics Routine

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The Artemis freeletics workout regimen is a cardiovascular and strength routine that targets all the muscle groups in the body. This essentially makes it a whole body workout routine.

Artemis routine is the ultimate arm building workout routine, though scary at first, having a little willpower can help you smoothly sail through. The routine consists of one round of 50 burpees, 50 pullups, 100 pushups and 150 squats. Although it looks challenging, this routine is very practical, it is just a question of how long a trainee can get through it, the shorter, the better. [Read more…]

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