The sport of Freeletics is the fastest growing fitness app in Germany and now, United States. Many people interested in finding out more information about the sport keep asking the same questions. People want to know, ‘Does Freeletics Work? Can it help build muscle? Do I need to buy the coach? and so on. Here are some of the more commonly asked questions regarding training, best workouts, & more.
Check often as this page will get updated regularly.
- What Kind of Training Is Freeletics?
- Does Freeletics Work?
- Is Freeletics for Me?
- What’s the Freeletics Coach?
- Is Freeletics Free?
- Is The Coach Worth It?
- How Many Calories Does a Workout Burn?
- What Are the Best Workouts?
- How Long To Does It Take To Do a Workout?
- I’m Skinny, How Can I Gain Muscle With Freeletics?
- What Should I Eat After Freeletics Workout?
- Do I eat Before a Workout?
- I Can’t Do Some of the Exercises, What Do I Do?
- What’s Best Coach for Burning Fat?
- Where Do You Work Out?
- Freeletics vs Insanity
- Does Freeletics Bodyweight include Freeletics Gym and/or Run?
- More info in Freeletics Running App
What Kind of Training is Freeletics?
Freeletics bodyweight workouts are high intensity interval routines meant to maximize fat burning and build cardiovascular stamina, much like an athlete. The routines contain bodyweight exercises that pit you against the clock.
All routines are meant to be done at max effort in order to stimulate lean muscle growth and better fat loss.
Does Freeletics Work?
Like any training program, you get out of it what you put into it! If you are looking and finding transformations and want to know if Freeletics works, just ask yourself if you are willing to do the work! A 15 week program of any kind should get you to lose weight and get fit, however, Freeletics is a lifestyle and a sport. This is meant to give you a complete body workout within a matter of minutes almost anywhere you have space – yard, office, bedroom, etc.. Just download the free version and do a few workouts and see if you can finish!
Is Freeletics for Me?
Freeletics is going to challenge your mind and your body. It’s about pushing through that stubborn thinking that you cannot do it. It’s for anyone with relatively healthy body – please consult your Dr. if you have serious physical issues before performing any routine.
There are a LOT of examples of people who are having success with Freeletics training, why not you??
What is the Freeletics Coach?
The Coach is a program that individualizes workouts and exercises to suit your goals and physical demands. Each Coach program (for Freeletics Bodyweight) is a 15 week program which you can focus on building strength, cardio, or a combination of both.
Since not all bodies are the same, each Coach (and free version) contains 3 different program levels – Endurance, Standard and Strength.
- Endurance: Typically for beginners with modified exercises in order to help beginners
- Standard: This level is for those who have some fitness background and are up to pushing themselves from the start. This level does not have modified moves so instead of Sprawls, you do full Burpees.
- Strength: This level is for those who want a physical challenge and want to take their bodyweight exercises to the next level. Here you have One-handed pushups, muscle-ups instead of regular pull ups, toe touches instead of Jackknives and so on. This is not for the faint of heart!
Is Freeletics Free?
Every Freeletics app, Bodyweight, Gym, Running, and Nutrition, are free!
Each contains a sample number of workouts or meals that you can start using right away. There is a Coach that you can upgrade to, which is a customized 15 week program designed to suite your goals according to your current physical attributes.
Is The Coach Worth It?
Yes!! Routines grow as your skills increase! This is a personalized program that takes your personal goals, current fitness levels, abilities, and creates a very specific and targeted workout schedule that is unique to you.
How Many Calories Does Freeletics Burn?
Each workout is different as some last a few minutes and others take up to half an hour to complete. However, each routine is designed to maximize your athletic ability and stimulate your fat-burning metabolism.
Don’t count calories, just make each workout count and eat properly!
What are the Best Workouts?
Freeletics has over 700 possible workouts available at any given time with their free app. There are some fan favorite routines that many love, such as Apollon, Aphrodite, Dione, & Poseidon. Depending on your overall goals, the best work outs will be up to you.
Don’t be afraid to try a routine as long as you don’t hurt yourself.
How Long Does a Workout Take?
On average, prepare to spend anywhere from 5 minutes to 40-50 minutes, depending on your abilities.
Not everyone will have same results as each workout depends on your effort, time, and physiology. You’re just going to need to do the workouts and eat well and you will get your results.
IMPORTANT: Freeletics will help you build lean muscle, but not make bodybuilding-type gains. It will however, help tone and shape your muscle while also improving your overall athletic and cardio abilities!
You can get the Freeletics nutrition guide on their website. Typically after the heavy workouts where you are breaking lots of muscle, you should eat a recovery drink or protein shake within 30 minutes. This helps your muscles recover quicker by next workout. Nutrition is everything!
You should avoid eating heavy foods before most workouts as it may slow you down during the workout. Have some energy foods about 30-40 minutes before you workout like granola, almonds, or a protein snack.
Below is an example of a Freeletics workout – Apollon
Want to Gain Muscle with Freeletics?
Lot of people ask us this, how to gain muscle using Freeletics! This is a bodyweight training app designed to help maximize fat-loss and build lean muscle.
If you are looking to bulk up like a bodybuilder, check out the new Freeletics Gym app for more weight-training specific routines.
What to Eat After Doing Freeletics
This all depends on your goals! For now, we suggest getting our Nutrition Guide to find out how eating fat can help with burning fat!
One thing is certain, do not go 30 minutes after a routine without some sort of supplement. Protein supplements or a few bites of an avocado will do!
What to Eat Before a Workout
Before doing a Freeletics workout, you should try to ea about an hour before so you don’t impair your performance worrying about what you ate coming back up =). An avocado about 45 minutes before would be a smart choice if you are really hungry. We suggest a cup of coffee.
Can’t Do Some of the Exercises? What to Do
You just need to push through! Mental toughness is 90% of the work! What the folks at Freeletics say is to just keep going. Even if it takes you 1 hour to finish your first Aphrodite, you should build the discipline now to get through.
What’s the Best Coach for Burning Fat?
Most people agree that doing both strength and cardio coach will be best for burning fat. However if you are looking to start your fitness life, cardio would be a safer bet.
Where Do You Work Out?
Anywhere you can find space to move. If you want, many people workout at local gyms or outdoor parks. You should have somewhere to do the pulls ups, the rest is body weight.
Is There a Warm-Up Before a Workout?
You should always warm muscles by stretching. You want to get in a few minutes of light cardio like jumping rope, running in place, or a mile or so light jog.
Is Freeletics Better Than Insanity?
The answer isn’t a simple because it depends on your current abilities, your goals, and what you are more comfortable with doing. There is a complete page highlighting & answering this exact question.
Will Freeletics Help Me Build Muscle?
As mentioned, Freeletics will help you build lean muscle. High interval training and bodyweight training stimulates lean muscle building and will give you an athletic shape.
If you are looking to really bulk up, try downloading the new Freeletics Gym app, it’s a weight-specific training app by the same company.
Does Freeletics Bodyweight include Freeletics Gym and/or Run?
No, each program is sold separately. Bodyweight is for the more athletic, cardiovascular power that can help you with your overall fitness lefts. Freeletics Gym is more suited for power, strength, and muscle building routines. Freeletics Run is for those who are more interested in purely improving their running ability and stamina. All will give you a different looking body, some just lean (running) and the other more build (Gym).
We suggest you start with Bodyweight and see how you like it, try it free!
I want!!!
Did you get?!?
hey, i have just started freeletics program. i wanted to know do we have to do set of workouts, exercises and free runs all in 1 day everyday?
No! you don’t do all of them in 1 day. You must select 1 workout to do at least every other day. So Aphrodite day 1, rest day 2, Metis day 3, rest 4, sprint day 5 etc..
Don’t kill yourself, you need to get acclimated to the intensity. Depending on your current fit level, you may need 2 days rest as a workout like Aphrodite – it will test your whole body.
Sorry for late reply: No Shubham. You can select to do whatever workout you want whenever you want. The runs are separate and are incorporated into some of the workouts. Depending on your fitness level, it would be advisable to do a few workouts a week as you see fit. You don’t want to injure yourself, so watch out for doing too much too soon. it’s not easy and on Freeletics.com (official site) you will see that they recommend only 3-4 workouts out in the beginning.
hi there
I like to start to do freeletics. I did download the app but no idea where to start. I set up my details & after that just need to follow the training?
If you are using the coach, you will need to do the routines it needs to create the program for you. If you are doing free version, you can pick any of the workouts and start from there.
Some of the favorites are:
Metis
Apollon
Aphrodite
Venus
I have never done any sport. I’m a woman, 25 years old, 166cm 52kg. I’m healty but I don’t have any strengt or resistence. I don’t want to lose fat, I just want to increase my strengt and balance because I can’t even carry a 12kg box of water bottles! xD
How can I start freeletics without doing too much for my body? I’ve read that is popular to start with aphrodite but it seems too tough for me! I don’t want to overtrain and risk to injure myself.
How many days of rest should I take and How much should I do repetitions? can I start aphrodite with repetitions of 20-20-20 instead of 50-50-50? can yu give me some advice? thank you
Great question.
In general – regardless of what sport or activity you’re about to get involved in. You should consult with a pro to make sure your good to go. That being said, you should try the fit test. It comes with the coach, but it’s basically this:
Max push ups (freeletics style, chest hits ground, hands off floor)
Max squats (FL style)
Max sit ups (full)
Do each for 90 seconds. Write down results.
Aphrodite can be down easier with modified form. Instead of burpees, you can do sprawls – just the same movement without the push up. For squats, you’re going to want to do HH squat, and sit ups can be crunches. The goal is to finish what you started and get faster doing it. You’re young and should be able to adapt quickly. Don’t skip stretching or warming up. Very important. If you’ve never used your muscles like this, you want to make sure you prevent injuries and cramps.
With Freeletics, you will be able to take the breaks your body needs, but make sure you finish. If you make finishing your goal, and you do – wait 2 days until you try again. Don’t do more than 3 workouts your first week. You want to get started – over doing it may kill the drive.
-FreeleticsTraining.com
I will be touching 40 in a months time, I am 184cm and my weight is 89Kg.Over the past 10years have developed a beer belly and only recently on a Business trip to Bhutan, i was gasping for air just after a 10 mins walk. Normally I can walk 4km without much exhaustion. Since then i wanted get fit again.
I came across you app and since then I started but could never finish the complete set, and its damm painful.
Can I train irrespective of my age, just asking because haven’t found anyone in my age group.
Murari,
First, we are not Freeletics the app, just a site dedicated to helping people train using the app, we in no way represent the actual company! We are huge fans of fitness tho.
You can definitely train regardless of age – however, you should seek a doctors advice on all medical and health conditions. Freeletics is definitely a challenge and it wont be easy. However, if you feel you cannot perform the sets from beginning to end without seriously hurting yourself, you may want to start with a less rigid program, maybe start by only focusing on your eating habits.
Food is really where you can lose a lot of belly fat without having to kill your body first. If you still want to increase your cardio levels, do Freeletics, but don’t feel the need to finish the whole set, make it a goal to juts finish Aphrodite in a few days. You can do sprawls instead of burpees.
The goal is to stay motivated and excited. Set smaller, achievable goals that push you but wont kill you. By starting small, even if it feels like you are not getting things done – you will achieve more the longer you stick with it. Aphrodite is the goddess of war – it demands that you be somewhat prepared =).
let us know if this is helpful!!
i’ve just started this challenge within 3weeks ,,i installed frltcs free app but didnt consult the coach, i’ve tried out metis for 3 weeks constantly and now i’m looking into aphrodite,,am i doing the right way or do i have to set particular workout within different days?
There is no wrong way to do it using the free version. Just pick a workout and go after it! If you want a real challenge, I recommend you get the coach and you follow along.
I have just started my 15 week coach training and first workout is standard Hades. I think is more than hard for me at present. I can do assisted pull ups but not so many burpees. It would take me hours to finish that workout now. Is there a chance that the coach got my test results wrong? I guess Hades endurance would be more within my power. Thanks
Thanks for the question Juan. We are glad to lend some thoughts on this for you.
What setting do you have for your advanced movements? Are you selecting pullups etc..? Burpees can take a toll on everyone, replace that with Sprawls. You will see the sprawls on the Freeletics.com, the official site.
The fact is, it’s supposed to push you but if you feel it’s too much, lower your settings (as u say, do endurance). The goal is to get started and get going, not to discourage yourself from continuing. Adjust until you find a good place where it pushes you but you can finish.
Thanks for the quick reply. Don’t get me wrong. I’m more than determined to go down this path. Not only the workout concept, but the nutrition too. I’ve been going to the gym almost 4 days a week for 7 months now and for the last 3 was having the feeling that I was stuck with the traditional training methods. I don’t really need a push. It’s more like my time for training is not unlimited and my strength is. I’ll check again wether I marked pull ups as advanced workout. I believe I didn’t. I can only do a couple of proper pull ups so far. I’ll follow your advice and go with the endurance and see if it feels o can add more intensity.
Thanks again
Juan Carlos, thanks for the reply. Have you checked out the modified movements as suggested by Freeletics? Burpees will challenge everybody’s fitness level, as it will take the entire body to finish a set! You know what’s best for you and listen to your body more than internet people. The best thing you can do for yourself is to focus on technique so you don’t hurt yourself and you can build your cardiovascular stamina.
#boom
I’m ready. Starting tomorrow. I’ve seen fitter people struggle in videos and got for lighter versions of the exercise. Lol.
Thanks for the support
I am 26 years old but gain 30 kg in just 5 years time. I am 85kg right now. I just started my first freeletics today and I was exhausted after doing 10 burpees. I am losing my confidence to complete full set of workout. Since there are so many type of workouts, I was wondering which type of workout suit me the best, Aphrodite, Metis or Hades. Can you recommend which workout is most suitable for beginner? I wish to burn fat and build muscle. Thank you
If you want to really lose the weight and want to GAIN confidence, you should focus on the food. The workout itself is going to be difficult no matter what, but if confidence is what you need to gain momentum, focus on just eating better. We think a low-carb diet works best in these situations. (our eBook is being finished as we speak!). The diet will have a much bigger impact your first 2 weeks than any particular routine.
Metis would be a good workout to start. It’s easy to start (standard Metis, 1x through).
You will want to be fully hydrated before any of these workouts. Typically someone who has gained a lot of weight is carrying a lot of excess stuff and is typically under-hydrated. Try increasing your water to say, 2-3 liters a day when you start working out. Also you want to focus on the warm-up so you don’t injure yourself.
Let us know what you think!
hey. i came across freeletics exercise and i wanna give it to try. ive beed doing p90x3 for some time and while i cannot complain about the workout i wanna change. i haven’t bought couch and i’d like to know base of what you pick exercise. when i was doing p90x3 there is predone calendar for whole 90 days and i just follow it day by day. how can i do it here? shouldnt be there some kind of guide which exercise follow another one and so on? if i just pick random exercise each day i might end up doing one part of body more then other one. im little confused. thanks for clarifying.
The coach will create a 15 week program for you and help track your progress. The free version is really just a way to test out the app. If you know what you are doing, you could pick the workouts yourself, but it’s so much easier to just have the coach do it. You increase your intensity as you see fit and you will do a fit test in the beginning to help it determine your sets.
Hi. I’m 35yrs old 165cm and 72kgs. Now my question is with my weight which programme is best, Cardio only or Cardio Strength? I’m thinking of purchasing Coach. Done Insanity early last year but did not watch my eating. I’m hoping I will succeed in freeletics.
Ky, its up to you. Cardio Strength is the one most people do. This is insanity… on drugs! Its a LOT shorter (for most part) but just as intense and has a lot more athletics involved. If you loved and could do Insanity, you could do C/S
You’re hilarious!! “Freeletics is like Insanity… on drugs!”
I really have to discipline every aspect of this program.
So, I purchased the coach already. I have a couple if questions:
1) Today is my first day. Day 1 warm up, 50 sit ups and stretching. Is it really it? I ended up doing Methis as well to get that ‘fix’ when I workout. Is that OK?
2) I saved my workouts and it comes out on the feed. How can I delete it? It’s a bit embarrassing to be on the feed with the ‘freeletics stars’ lol. I didn’t know it will go there.
3) When I purchased coach for C/S and did the test, the coach gave me the program for Cardio. Why is that?
Many thanks. I hope I can really achieve my goal this time.
Ky, thanks!
Congrats on getting the coach! 1) Yes, that is really it. As long as you do the workout and clock it first, the rest is up to you. Just keep in mind that the workouts are meant to build on one another, so you will be competing each time you do a workout – make sure you are ready to crush it and don’t put yourself in a situation where you cant go hard the next day b/c you over worked the day before.
2. Dont worry about this lol
3. You may just have started with cardio and it will increase in difficulty (strength) as you progress.
Don’t hope!! PLAN and EXECUTE
Hi, i am 15 years old and fit and healthy already, i want to start freeletics as part of my training to try and tone my body. I was wondering with the free version, how long do i do each workout for (e.g. do i do METIS for a week than Aphrodite for a week or do i chance workouts daily. Dont bother suggestiing coach i cannot afford it.
Thanks 🙂
Kaitlyn, thanks for the question. If you dont mind sharing, what is your current routine like – since your already fit and healthy? Are you lifting, running, swimming etc… Depending on your existing routine, then you can do Aphrodite/Metis/Venus, 2-3x a week along with your current workout. IF you havn’t actually done that and are naturally lean, then I would say Pick a Free routine and do that 3-4x a week, skipping every other day until you feel like you can do 2 days in a row.
i play basketball once a week, netball twice a week, touch football once a week and i ride my horses twice a week. I also run 6kms every saturday and 6km every wednesday. i know it sounds like alot however i do not feel like my fittest ever and want to tone up more. thanks for your help
Kaitlyn,
WOW what a great, active life you have!! (ahh to be 15 again…. ) Well, I see you have horses too! Nice, well – from the sounds of it you are active, but the LOOK you want will need to come from focused effort on the areas you want to tone up. Feeling fit is a great goal, it can always be improved too – so you never feel like you’re “done”. I think it would be best to do Aphrodite 2x a week on days you are not doing sport. One bit of advice would be to make sure your hips and hamstrings are properly loosened after your activities! Also, metis and aphrodite would get your torso toned, think about including a sprint workout as well, that will help overall fit goals.
Chances are, at such a young age, that these workouts will show up as results quicker than others. You’re still growing and can metabolize fat fast quicker, so you will get results showing soon. Just make sure that you are eating correctly to speed up the process. We are coming out with a low-carb, high-fat guide soon, so look out for it!
Hope that helps – let us know how you do!!
Thank you sooo much, super excited to start. Thanks for the quick reply!!!!!
hi i just started freeletics today nd started on metis..i only completed i think 33% of the entire 100% workout..thats all i cn complete nd finished it within 25 mins..do u have to finish the entire 100% everytime?tnx..:)
Jem, yes! you can finish! Just go slower and try – even if you have to do modified movements, you must try to finish. Nothing worth having is worth leaving unfinished!
Yes, you should at least have finishing a single workout as your goal, we believe in you!
I’m an experienced road cyclist with a good level of fitness. I can’t however run due to severe OA in my left ankle. How do I get around this to use this programme?
Steve,
To be honest, speak with a professional trainer who has a background in physical training. You can still reach your fitness goals but it’s a matter of doing so within your boundaries.
Hi, I just finished my first freeletics week and I followed the training program suggested by the free email they send you during the first 3 weeks.
It was: Metis, 50 burpees+50 situps+50 squats, Metis and Aphrodite.
Now I’m looking forward to receive the planning for the second week, but they did not send it yet and I need to organize my week.
Anyone that already followed the 3 free email starting training can suggest me what to do for my second week?
Thanks
Give it a day or so, I am sure they will send. We don’t really know what the free weeks look like, we do the coach and follow our own programs.
Thanks for your reply.
Actually I need to know today since is Monday and I have to organize my week. I thought that the 3 week mails were the same for everybody.
I found on a blog a second week training with: metis, dione, 50-50-50 and aphrodite.
Is it good for a second week training session?
Any training you decide to do is good – metis, dione, (what’s 50-50-50), and Aphrodite looks like a good schedule. Kick its ass Fabio!!
Yep indeed, but I wanted to follow the email suggestions. Anyway I’ll start with a metis again and I’ll see.
The 50-50-50 is composed by 50 burpees, 50 squats, 50 situps.
I’ll leave in May for 1 month travelling in California. At that time I’ll complete 4 weeks of freeletics. Do you have any suggestion about what to do during my holidays to not lose the benefit of my 1 month training, considering that I won’t have a lot of time available.
Thanks
Fabio, the good thing is that the workouts don’t take a lot of time. Make sure you pick routines that don’t have running or atleast limit running in case you don’t have access to a track or a park. IF you find yourself not being able to train, then wake up and do your 50, 50, 50. Please take proper precaution and warm-up to prevent injury, but your 5th week the risk of injury has decreased but you definately want to get warm.
Hopefully you can carve out time considering how short these workouts can be!
It’s true that workouts don’t take a lot of time, the thing is that we have at least 5 hours of route to do per day. California is a big state 😀
I’ll try to do something when I’ll have time. Thanks
Do. Or Do not – There is no try
– Yoda.
Hi,
Should you always follow the training day order that you get each week from you coach. Or can you choose your own order? Maybe there is some relation between the days, I don’t know.
And second when you have exercise like Mountain climbers 10, I guess they mean 10 climbers right and 10 left? Or 5/5
Thank you
Frank
Frank,
Congrats on getting started. If you are just following the coach, you selected how manny days you want to workout, 3,4 or 5. If you are on the free version, then you can select whatever workouts you want and how many times you do them. Check your emails to see whta Freeletics is suggesting for your free weeks in terms of what workouts to do.
As far as the climbers go, it’s 10/10!! Yep, some WISH it was 5/5!! It’s going to get your core SHREDDED
In the video on the website it says: each side counts as one repetition.
So I guess if you have to do 10, you do 10 in total, so 5 each side
Ok, looks like we’ve been over doing it =P
Thank for the quick respone!!
Yes I know, I already have coach for several weeks, but what I meant to ask is. That for example this week my week looks like: aphrodite artemis 2x poseidon 2x poseidon. Is it important to follow these day as the come, or is it fine to change it up like 2x poseidon artemis aphrodite 2x poseidon? I don’t know if they choose the order of workouts for a reason or that you can switch them however you want.
Frank
Great question – the best answer would just be that it’s up to you. The whole program is up to you – but for the sake of tracking and measuring success, it’s always best to follow the coach as it’s planned for you. WHen doing the coach, it’s best to follow along.
Thank you!!
Hello,
I just started my first week with the coach and I wad wondering if I can skip the introduction week? I want to do something longer. Is it a good idea?
Gabriel,
Do not skip anything – just go through it. I know you want to get going and push, but it’s best to follow the program from the intro and on. You may think it looks and feels like no big dealz – but you should work on form. Also, make sure you have the gear you need to get going. Lot’s of people are injuring shoulders, wrists, and knees. Try to get a pad, some gloves, and never skip the warm-up. Trust the process – go with it =)
Ok, thanks a lot .
Hi with regards to the 15 week program, will i still have access to all the contents after the 15 weeks? or does it basically turn off that part of the app.
Yes
Hi,
I want to build muscle/gain mass. I can’t invest in a coach, but which workouts do you recommend me focusing on? And whar nutritional advice do you have? Thank you!
Hey Peter, if you are unable to invest in the coach, but you want to build muscle, I would do the “strength” version of the following workouts 2-3x a week:
Artemeis
Metis
Aphrodite
Hades
There is a LOT more that you will need to know and do if you want to gain muscle. You will need to include the cost of food and protein because to gain, you will need to eat more =)
Hi I am 24 I got some fat around my belly ,buttock & hips weight 78 kg height 165 I started freeletics free version 3 weeks ago I’m just doing promotheus can u suggest me best workouts for burn fat & gain muscles
Thanks
Total body workouts are great for maximizing results! Aphrodite, Ares, Artemis, Hades, Hermes, Krios, Morpheus, Poseidon, and more.
Hi there,
I just started the freeletics yesterday 🙂 Hurray for sore muscles!
I have been doing aerobics and running sometimes but I have to admit the burpees and/or the sprawls are not going too good 🙁 I did replace it with the mountain climbers for now ,is that ok?
I really want to do this,any advice will help a lot!
Thanks
Judit, congratulations! You will need to push thru the soreness, it’s the only way to improve.
Meanhile, get a foam roller and get into a cold tub, or take a cold show to reduce swelling.
Doing sprawls is the best thing for you. Practice doing freeletics before trying to go so hard u may injure yourself. Doesn’t matter if you do the movement, just get into a habit of doing the workout first. With time, your body will adjust and you will plow through each routine.
good luck! let us know how you do.
Hey guys! I’ve just started 2 days ago…finished Aphrodite in 48 min :/ I was fit once…but since university I’ve lost all of it!
I’m really motivated this time to turn around! I’ve trained the past 2 days…and while I feel pain in the muscles I really wanted to continue! What shall I do? Rest even if I feel I could complete the next exercise? Or just go for it?
Thanks a lot in advance,
Reis
You have air in your lungs? You can touch your hands above your head? If so, you can become fit again =)! We all lose it after college, endless amounts of energy, young muscles, vibrant metabolisms! You could drink beer and still get lean …. the good old days.
Motivation is good, momentum is key. Here’s a tip: take a picture of yourself each morning, or 1x a week and just update it. Something about seeing yourself will help you when motivation is lagging. I suggest you rest, stretch!! Do a hip-yoga session. Seriously, release the hips. We ,( I really) just got back from a hamstring injury in week 12, that was almost 1.5 months ago. You should do 2 days, 1 day yoga/release/light cardio and repeat until you feel you are in a grove.
Listen to your body, if you think you can go, then fine, but make sure your just as aggressive with your recovery.
I’ve posted early in the day but it seems to have disappeared.
My question was regarding the fact that I’ve just started and trained twice in a row. I was feeling some pain but I had the strenght to go for the 3rd workout in a row. Should I rest or, if I feel I can do it, I can go for it?
Today was a really frustrating day because I really wanted to continue…but I know I also need the rest.
Cheers,
Reis
Reis, great name btw. REST REST REST! Your body needs to be worked into the sesssions, not thrown in. You should really only do 2 days in a row and then do a yoga session and go to a ice bath at your local gym (saunas ok) but ice is very important to reduce swelling and get you back into action.
Does that help?
Thanks a lot man! Really helped! Starting week 3 now…with my first Hades! 🙂
Excelent blog you have here!
Thanks once again!
Reis
Reis,
Thanks for the compliments! We try.
let us know your progress
I am 19. My height is 178 cms and weigh 119 pounds. I want to increase weight. Is freeletics for me?
Thank You.
Vatsal,
Greetings! Well the question you have, the answer is going to be yes, but the more important question I have is for you: is gaining weight your goal?
Do not get confused here – the Freeletics workouts will help you with improving your fitness, helping define your boody, and improve your cardio levels – which is great for the heart. HOWEVER, that being said, you want to gain weight, you can do the ‘strength’ version of any workout but you MUST focus on nutrition.
If you are naturally slim, you will need to eat a LOT more. You will want to consume more fats (healthy, dietary fats like we suggest in our ebook), you want clean protein (even get yourself a protein powder) and you will need to be smart about your carbs. It’s a lot for a 19 to try to understand, but it’s possible – you just need to know how to get there.
Before the coach, I suggest you look up the nutrition information. Also, I know this goes against the grain, but you may want to include weight lifting into your strategy. Bodyweight is great for us bigger, flabbier guys – but for naturally lean, skinny people, you may need some more help.
I do suggest you be patient tho – gaining weight can be just as hard as losing it for others and just like everyone, you shuold make nutrition your REAL workout, and freeletics your 4x a week routine for being active.
Does that help?
Hi,
My name is Hemant and I am 17 years old. I wanted to know that can freeletics help me in increasing my height along with strength. Currently my height is 5.3
Freeletics can help you with your strength and function. However, it cannot make you taller. Nothing can.
One benefit is you get a stronger back, you stand straighter, giving you better posture.
You are still young and will keep growing for a few more years. Make sure you get plenty of calcium in your diet. Don’t think local, mass-marketed milk will have the kind of calcium you need.
Look up supplements on Amazon for calcium powder. I don’t suggest pills since powder can easily be mixed into something and absorbed by the body better.
Regardless, you were given the perfect body for you, just take great care of it!
Could you help me with workour plan, i’m not in good position to pay real FL coach, i’m wondering could you help me, if you can you would help me a lot, if you can’t thank you anyway…
What would you like Belmin? What are your goals?
I am unable to access my training plan. I have a purchased a 1 year plan and I keep getting a pop up stating ; SORRY, REQUEST FAILED:UNAUTHORIZED (401), whenever I try to access the Training plan section. Please help.
please contact freeletics directly https://support.freeletics.com/en/contact
What is the best number of days to choose with the coach 4 or 5? For optimal results?
Start with 4 and prove that it’s a good rhythm for you and then do 5. I started out at 3 and now I’m at 5. Slowly yet surely.
How can i change my test results, instead of 300seconds on burpee and situps i did them for 3 minutes by mistake and now the program is easy
Did you try logging in on the desktop? You can edit it from there!
hi, I have tested myself in burpees and situps in a wrong time limit, instead of 300 seconds I tested my results in 3 minutes and entered the results and my first coach week is really easy because of that, how can I retest myself and enter the correct results and get the correct program , please help & hurry 🙂
I got this by upport’s help thank you
I am level 35 (143 workouts) , i started 70 kilos andi amstill 70 kilos following only strength program and eating a lot ( 180 protein daily and lots of goodcarbs all these in 5-6 meals) . I want to gain somemuscle,do you think ishould start some weightlifting.
thanks in advance
So, if you want to gain weight – you can do many things. First, you could slow down when you do pushups and squats. You really want to focus on going slower. You can also look at the reddit sub-reddit for bodyweightfitness, http://www.reddit.com/r/bodyweightfitness – and see what you can find there. For muscle building, make sure you select the strength version of the workouts!
So, if you want to gain weight – you can do many things. First, you could slow down when you do pushups and squats. You really want to focus on going slower. You can also look at the reddit sub-reddit for bodyweightfitness, http://www.reddit.com/r/bodyweightfitness – and see what you can find there. For muscle building, make sure you select the strength version of the workouts!
I am doing the Metis workout tomorrow followed by 800m run, x2 200m spent, x2 100m sprint. My question is: how long should I rest between the run and sprints?
Rest as much as you need or feel. The goal is to keep moving and moving at a high-intensity. The less you can rest and still perform the best, but it takes some time.
Hi i’m 17, my weight is 53kg and my height is 163cm, i didn’t do sport before but now i’ve been doing metis (endurance) for 4 days, and i think i will keep just doing metis. Im planning to lose 5kg, but i don’t control my food, is it impossible for me to lose weight? will this workout affect my body if i keep doing it for the next 5 weeks?
Hello Caroline!!
Why we just focused on losing weight? I know it’s a goal, but Freeltics is designed to help your body be more fit, as a result, you will burn fat and get leaner.
If you do anything consistently (workout, eat right, avoid sugar) you will lose weight. Will you lose 5kg? Probably not, especially if you want to di it in a natural, healthy way. If you want to lose weight, your food is everything! You can’t just assume that by working out, the rest will just happen. Read more about proper nutrition and diet.
What would you rather burn: Fat or water weight? Water weight is easy to lose. you can probably lose those 5kg but it will be mostly water and you will regain quickly. Fat takes longer to burn, but when done right, can lead to better results and you will like the way you look!
I know that doesn’t really answer the question, but it’s important we make distinctions so we can understand what this is about and how to benefit from using it correctly.
Hi. I’m looking at starting my freeze tics tomorrow. I get that all the different gods are different workouts. But was just wondering if I did Aphrodite tomorrow, what do I do on Tuesday. Is there an order of workouts per day.
Thanks
Stu morgan
Stu!
Thanks for the question. Well the free version is up to you how and when you do a workout. Pick one, in this case Aphrodite, and go from there. I would go through the workouts and pick 2 more to do this week. Some are short and powerful like Metis or Hera.
You could just do Aphrodite 2x a week and pick 1 to do in the middle. Try that until your comfortable with the movements. Try to just focus on your form first. Don’t worry about speed, that comes later. Right now you must try to complete with good form so you don’t injur yourself.
Which workout for skinny guy..morpheus or others..I want to gain muscle..really appreciate your advice..tqvm
Ryan!
hows it going? Well here’s the secret to gaining muscle: food. Your workouts need to have lots of resistance and you should find a protein calculator to measure how much you should be taking in.
Freeletics can help with lean muscle, if that’s what you’re looking for. If you want more prominent chest/legs, this is what I suggest: slow down. By going slower and focusing on the stress in your muscles, you will be tearing more and feeling more burn. You use your diet to help build up that muscle again.
To be honest, you should learn more about how muscles work before doing more Freeletics. If bulk is what you want, you may want to consider adding a weights training regimen. Weights can really help with the stress on the muscles that trigger growth (kettle bells work great too).
Sorry if it’s not what you want to hear, but it’s worth looking into the information for yourself too!
I’ve been doing freeletics for over 20 weeks. I was already in good shape cause i used to lift weights and run 6 days a week. The thing is that i eat very clean, but I’m still 160 pounds (I’m 6 feet by the way ), and it’s become really hard for me to put muscle on my body. The real question is: Do I really need to eat like 3000 kcals or something like that to get better results??? I eat like 1700 kcal a day but it seems is not enough. I feel tired and weak during the day when I workout really hard. Do I need to carbcycle??? Or do I actually have to eat twice the amount of food that I am eating right now???
Help!!!
Fernando!
First of all, congratulations on being such a healthy and active person! You should do some research on gaining weight. There is one thing however that we suggest, reading about protein intake. The HIIT workouts for freeletics are designed to burn fat and create lean muscle. If you want to bulk up, you may need a different program and a different eating style. Carbs can help a lot while you bulk, protein supplements also. The fact is that we may not have the exact answer you are looking for as your situation requires a bit more knowledgeable response.
Thx for your answer. The thing is that i don’t want to bulk up, cause that means that I should be replacing my freeletics workout with weight training and stuff. Now about my protein intake, I usually consume 1 gram of protein per pound of bodyweight. Is this amount really good enough or do I need to eat even more?? Also I’ve reincorporated carbs on my diet habits. I have oatmeal and eggs for breakfast; then a protein shake with oats, cashews and an apple after workout. (I give everything I have during my workouts….trust me), but the real question is should I still consume carbs on my lunch???? or just protein and veggies???.
When I consume protein and veggies I usually feel really tired as the day goes by and I don’t eat carbs after lunch. (Just more veggies on dinner). is there an amount of calories that I should be consuming to reach my goals?? Burn that little stubborn fat around my waist and don’t have any muscle breakdown, cause I think that’s my problem. All that tiredness may be caused by muscle breakdown due to my “poor” calorie intake.
Fernando! Great questions my good man, very good. I think that verggies and protein are best for purely gaining in muscle, if you are just looking to add weight, yes, add carbs and use them as fuel and make sure your overall calorie intake is higher than your BMR rate. You should have some glucose (carbs/sugar) after a freeletics workout to replace the glycogen in your muscles so they are useful sooner vs later. Everyone is different and maybe your body metabolizes really well. If that’s the case, the quality of the carbs is important (brown rice, steel cut oats, quinoa, etc.). What’s your fat intake look like?? Protein has little fat, carbs are sugars not fats, so you need to incorporate avocados, olive oil, coconut oil, omegas, flax seed, etc – to make sure that your feeding your brain and digestion as much as you are feeding your muscles (protein).
Chances are you know more about your body and could quickly and easily get your results with a slight fix (it could be just adjusting your % of protein/carbs/fats).
Your tiredness can be due to a large number of factors – sleep, quality of protein – amount of iron in blood, etc.. You should consider getting a blood test done just to rule out any possible health issues.
Here’s an article you may find interesting that could give you a bit more ideas on how to gain weight.
http://fourhourworkweek.com/2013/05/11/how-to-gain-20-pounds-in-28-days-the-extreme-muscle-building-secrets-of-ufc-fighters/
Apologies if I am not being more helpful!! I will try to look more into this and send you feedback.
Wow that was fast! Well after reading the article I can actually figure out that I need more food. I used to eat like 1800 kcals a day when I used to lift weights and kept eating the same while doing freeletics. I lost a lot of muscle but I remained o the same weight. Now I’ve been eating like 2200, but weight keeps the same though.
I usually have 3 meals a day and 2 to 3 snacks.
Breakfast – Oatmeal with chia seeds, 1 whole egg and 2 egg whites
Snack right after my workout – 1 scoop of gold standard, 1/2 cup of oats, an apple, one tsp honey and 2 thin rice cakes.
Lunch – 150 grams of chicken or fish 1 cup of veggies and 1/2 cup of rice or sometimes a full cup ( or quinoa or sweet potato)
Snack – 1 scoop of Gold standard and a handful of cashews
Dinner – 150 grams of chicken, fish or meat and a cup of veggies
Late night Snack – a handful of cashews.
That’s like 2000-2200 kcals a day, but that’s the amount of food that I consume on my training days.
Should I eat this on the days that I don’t train and eat even more carbs on my training days??
Thanks for the article by the way but that guy ate like the world was about to end, and seriously I don’t want to gain any fat, just muscle and I’m not sure if I’m gonna gain muscle and not fat by eating 4 breads in the morning and 2 sweet potatoes at lunch. Besides, this guy trains with weights, which is not my case. Just freeletics!!!
On the other hand, I had a blood exam and the doctor said I was perfect so that’s not the case.
Thx again!
You will only know what to do if you measure your self – both in weight, and in inches/centimeters using a tape measure.
You have very important questions. I would suggest posting in the Freeletics US facebook page, https://www.facebook.com/groups/382977761786770/
You are doing fine, I think you keep up your hardwork, and you will see your results. Freeletics is all about fat burning, so its counter intuitive to gaining weight. But you may find more info at the facebook group!
Do you have to buy the freeletics coach and freeletics food guide separately??
Stephen, yes, both are sold seperately!
Where can you find out the prices to each of these?
Each of these, what? The coach and nutrition guide? They are on the freeletics site!
Good afternoon,
Wondering if you may be able to help me with a query that I have.
I am about to start Freeletics this week but have a question with regards to Protein. I am 5’10 and about 201lbs and am wanting to use Freeletics to loose fat but tone / build muscle so am going to be focusing on the cardio and strength programme. I have read that after workouts its recommended that protein is taken within 30 minutes – 1 hour of exercise to help with recovery. I will be working out int he mornings prior to work. Would using protein powder be a good thing to use? If so can you recommend a type bearing in mind that I am trying to loose weight? Would you advise that I use the powder as a meal replacement or take this as well as a high protein diet? I have seen some companies offer Diet Protein and wonder if these are any good?
Sorry for all the questions, but any help is much appreciated.
Hey Jonny! Welcome to the Freeletics life, it’s a great program.
Yes, protein powder is a GOOD thing, especially for the muscles. You want to be careful as too much protein can make you gain fat. You will also want to consider the source of your protein, there are a lot of different types, but one that you should consider is vegan, or dairy free protein. Why? Dairy (whey, isolate, etc) can cause inflammation in the stomach and increase water retention. Also, popular whey proteins are known to use a lot of fillers. When I use protein, I want to consume something that wont react with your body and is easily absorbed by your system. Pea protein, hemp protein, etc.. are easier on the body and absorb into the body well.
I suggest Garden of Life, Raw Protein. It’s got a LOT of nutrients aside from just protein.
Since I don’t know what your taking or what your diet habits are, I cannot advise whether or not using this as a meal replacement is good.
I follow the Keto Diet (70% fat, 20% protein, 10% Carbs). This is in the guide we created that you can download. Eating too much protein can make you fat just as much as eating too many carbs.
Always look at the ingredients and nutrition labels. I would recommend that you find a protein with no lactose, very low carbs, and no sugar. There is one called Paleo Protein that may be suitable too.
Either way, protein within the hour of working out is good, you need to refuel. The more you read, the more you will figure out what’s best for you.
Hey,
Thanks so much for your reply. Advice taken on board and some protein powder has been ordered. Many thanks.
I have a question with regards to something completely different. 1st week 1st workout this morning which was 100 crunches. I watched the video on the freeletics page, but these are not crunches as i know them. I understand crunches to be where you just lift you shoulders 6 – 10 inches off the ground. Their video seems to show almost a full sit up? Are you able to clarify this?
I decided to do them as shown in the video. For the first 25 I managed to do them exactly how the video shows and my abs were aching. The further on I went, my feet kept lifting off the ground when I raised up. I tried to anchor them down by placing toes under the sofa, but then when I was raising I could feel a pull in my hamstrings. I decided to un-anchor them and go back to normal, but my feet kept raising and towards the end I was pulling myself up using my hands on my hamstrings.
Long story short, I completed the 100 but I dont feel like i have worked my abs at all. The first 25 were brilliant and I could really feel it. But as soon as my feet kept raising it doesnt feel like it has worked them at all.
Any help would be much appreciated.
Hey hey action taker!!
Yes, it’s a full situp. Keep your chin towards cieling to make sure your not bending your back during the situp. Keep at it until you can do it without the anchor. In freeletics you are allowed to use your arms to get momentum going, as longas they are full stretched above your head.
Abs are all technique the more you work it the more it works! Keep trying and you’ll be fine.
So I just purchased freeletics coach for a year 05-11-2015, I’m not actually sure how it works, I add the setting for 5 days workout.
For my first workout I thought it would be hard, but I find it’s too easy, I even did the fit test before all the workout, so for introduction week, I have:
1. 50 jumping jacks
2. 1/5 morpheus ( only have 3 exercises for 10 sets each)
3. 1/3 metis ( only have 3 exercises for 10 sets each)
4.1/3 metis ( only have 3 exercises for 10 sets each)
5. 50 situps
I thought it’s for my first day workout and I have to do all of them for a day, so I did all of them and want to continue for my second workout for the day after, but it says I need to wait for a week 11-11-2015.
Is the freeletics introduction workout normal for that or gradually it will be added up more?
Or if im misunderstood, from exercise number 1 till number 5, I have to repeat them every single day for 5 days?
It gradually gets harder. but maybe dependin on your test it’s starting you slowly.
As far as the workouts go, do to max effort, the harder you push now, the better you will be equipped for the harder sets. Patience Daud, it will come.
Hi everyone! question to you my dear Freeletics Experts as I have started questioning myself further on the program these days (after 4 months of practice). I am on Week 17, working out from 3-5 times depending on my week schedule and also eating clean, low in cards and rich in protein, easy on FAT
smile emoticon
Before freeletics I used to lift weight, although I bulked a lot and gained fat at the time, I also built some good muscle mass.
After 17 weeks on freeletics, I lost a lot of weight but also a bunch of muscle (lost muscle definition)
smile emoticon
most obviously on my arms and chest LOL
I follow the same protein diet I started when weight lifting. The only difference is I have taken on a low carb diet as recommended by Freeletics Nutrition guide. however it seems to have 2 schools on this topics: High protein/High carbs/low fat, and the others High protein, Low Carb and reasonably in FAT LOL
I am not questioning the method which works great to lose weight and get back in shape, KUDOS as its amazing however what about gaining real muscles? Except a few exceptions I have found on the web, where Freeletics really make them have a gymnastic body shape, I have also people seen people, just losing weight, without gaining obvious muscle definition, maybe slightly toning their bodies.
Now everyone will react differently to Freeletics for sure depending on genetics, and age, training and food intake.
Personally I am 39 yo while most of the freeletics free athletes i follow on the app are an average 10 yo younger than me even more 🙂
Voila! Looking forward to hearing from you
Sam
1. I apologize for not getting back to you in a timely manner, I am and have been on holiday abroad and it’s been tough!
2. I think you may want to look at your training in a different light. After about 17 weeks, your body has the conditioning it requires for some really high, intensity training. This type of training tends to build lean muscle – which means you will have strength and power, but may not look bulky as the muscles are using body weight for the reistance. Lifting weights with the purpose of gaining muscle isolates the muscles and only works on their size. Freeletics is about movement and conditioning.
Adding weights is understandable if you want to get BIG – that’s fair. Take the training you feel is best for you, Freeletics is for fat loss and sports performance. if you look at how football players train, its a mix of both and look at their results! There is nothing wrong with wanting to gain muscle, as longas you don’t lose performance.
Does that help?
When it says “each side counts as one repetiton” does it mean perform one on each side to count as a rep or does it mean left is 1 and right is 2? This is not clear in the tutorials
Jeff, my apologies for late response.
Yes, 1 leg = 1 rep. So 10 reps is 5 on each side.
How many times a day should I train with free l’etica to get faster results?
Just once!!!
Your body doesnt need more than 1x a day, I actually doubt most people could do doubles of these workouts – unless you have as serious training regimen that includes rigorous dieting, sleeping, and recovery time.
Your results will come faster with proper diet and recovery and not overworking! If you overwork, you may do yourself more harm at first.
If you build up the stamina and strength, after 20+ weeks, you could do a day where you do a routine in the morning and a run in the afternoon (or vice versa) – but that would require you to already have the conditioning in order to do so.
Those are just some thoughts!
Hi
I’m a semi professional basketball player and I practice 2 to 4 times a week I just wanted to know if it will be a good idea to train during my practice days and how many times a day should If train with freeletics?
George! Sorry for late response, I will do my best to answer.
I would consult an expert on this particular matter. That being said, it all depends on your energy levels. As a semi professional athlete, you are already training hard and using up your energy for practice, if you try to do freeletics later in the day, you just want to make sure you have the energy needed to maximize the results of the workout. Since freeletics is meant to push your cardio levels, thus improve conditioning, you will want to be ready to go after it and give it what you have.
I think if you combine a freeletics workout 2x a week, that may be enough for starting out – then add if you see fit. Again, this depends on your goals and why you will be using Freeletics as part of your training.
There are many workouts that you can use to combine with your training – the ones that include sprinting for example – could have a great impact on your conditioning.
Hi…this is my second day and its really tough. Yesterday i did 2 of 5 rounds of morpheus as suggested and today i compltd it taking 25 minutes :(…it was really tough and these sore muscles are tough to deal with…i am really not in a position to afford a coach, so i was wondering if you could suggest me some tips regarding number of workouts a day n a week and if i need to workout everyday..also as i have started with morpheus, do i continue it till i am really good at it or do i start with different workout on different days? Looking forward for your reply 🙂
Rohan! Sorry for the late response.
First of all, congratulations on getting started!!! No one, i means NO ONE really does well their first few times, even their first few weeks. It’s all a learning experience and your body needs to adjust – dont worry, youll get there! Sore muscles are part of the journey, you will need to stretch really well and push through or else everytime you workout, you will be sore, the more you do freeletics, the less sore you will be!
I suggest doing Aphrodite, Apollon, and Ares (Endurance level). These will give you enough to work with the first week. I would suggest selecting 3 workouts to do each week, start with smaller sets and work your way up (For example metis is short, zeus is long).
The coach is a great tool! I suggest using it as it can really help you improve, especially if you have limited knowledge. The motivation mayleave if you try to do workouts on your own – it just doesn’t have same mental affect as buying the coach will
Hi
I have been doing Freeletics for six weeks now with coach and love the fact I have all the thinking done for me.
My question is this. I keep on reading about the running aspects of freelectics but coach has not yet told me to run. Are you supposed to be running on your own or did I miss something in the fundamentals? I currently do one running session on Saturdays.
It would also be nice to be able to see your last 10 training times per exercise on a graph to make the app more personal. Some of us love stats and it pushes us to better ourselves – just a little extra motivation!
Thanx
Mark
Mark! Welcome to Freeletics – aint it awesome?!? Ugh, Sorry for delayed reply, I was on holiday.
Anywho, regarding running, That’s a GREAT question! I know of athletes that just pick runs on their off days, or non coach days. Also you can choose to do a run in the morning, maybe do a few 2-a-days during your training now that you have 6 weeks in and ur cardio levels are up.
As far as the coach, there should be some runs incorporated into the training, but not more than 1500 meters, I don’t think. Its up to your coach – keep going till you find out.
I think your idea is great! Chart ur results!
hello!! im alfie.im totally skinny im doing freeletics with 6 weeks but i found that im losing weight instead of gaining muscle. do i need to continue with this..please help me what would i do, cuz i want to become mascular.
Well, hi Alfie! Great question.
Freeletics is designed to train you like an athlete trains. Most athletes are not necessarily worries about muscle gains, however, you do build lean muscle with HIIT training, the foundation of freeletics. I think you should look into what your goals are and see if they match with Freeletics. Most people are using this to regain their athleticism and lose weight in the process. Yes, you can gain muscle, but depending on what type of gains you are looking for.
If you just want to become muscular, you can still use freeletics, but the movements would be way slower and you should really focus on isolating particular muscles for movements. What are you eating? Are you consuming the amount of calories needed to build muscle? Most skinny people have a very hard time consuming the amount of food necessary to grow, because they are usually not used to it.
Also, building muscle takes a lot of time and discipline. Are you drinking? Are you resting enough? Do you have enough protein? These all factor into your muscle building. I recommend you buy a book on gaining muscle and educate yourself so you can tailor your training to your specific goals.
Hope that helps!! (Sorry for late response, out on holiday = )
Hello,
I just started freeletics coach and this is my first week. I am onto the introduction week and after goin through the reps on my first day, do I have to wait till next week for my next training? Am I missing out on some training for other days this week, or will my schedule prompt me for more exercises?
First of all Kevin, great job starting! You wont regret it! (maybe a bit, but not the results!)
You select how many days a week you want to train, once you finish one workout, your coach should have another one lined up already.
Hope that helps.
Hello,
I started freeletics today and on my first day all I had to do was 100 split lunges which took me only a few minutes is that it for the first day? Or am I missing out on something?
Thank you.
You just go with the program, just trust the process! Give it your ALL if it’s not much – you will feel it anyways.
Hello,
I have just started on freeletics and have done my starting workout to produce me a program.
The one problem is I have had scoliosis corrective surgery and am unable to bend my back in anyway meaning I cannot do situps or crunches. Is there anyway I can tell this to the app so it won’t give me these exercises?
Thank you
Sorry, the app can’t be modified for these specific types of injuries. Your best bet is to find alternatives for these moves and still get the types of results. Maybe this can help; http://ruggedfellowsguide.com/10-alternatives-crunches-situps/
Let me know what works!
Hi. I’m 15 years old, 5’4 and weigh 120 pounds. I don’t have a flat stomach, but i really want one. what do you suggest I do to acheive my task? I would GREATLY appreciate it.
Thanks
and I got the freeletics app as well.
Nice
I would suggest you watch your diet!! Just that alone could reduce your tummy. Consider upping the amount of green veggies, especially those high in fiber (spinach, kale) and also look into the keto diet – high fat diet that is proven to help you use stored fat as energy .
Hi there. I started Freeletics Coach some weeks ago with Strenght Focus. However i started to loose weight too fast. I am a typical ectomorph skinny guy who does NOT want to loose weight but gain weight by muscle mass increase. Should i continue with Freeletics? Any advice?
Thanks
Luis, great question!
When it comes to weight, please take a harder look into your calorie intake. There is plenty of information out there for the guys who want to gain weight and use Freeletics to build muscle. The downside is, if you are naturally ectomorphic, you will be more likely to burn through your body fat than another. That means you should really read into how to maintain a high level of caloric intake during HIIT training.
Hello,
So I just started today and did my first workout but was really confused as to how I measured the reps. there seems to be a button you press each time you do a rep but its hard to do that and the exercise at the same time unless you have someone with you. Does it really matter? It just keeps popping up saying “Did you hit this by mistake?” anyway so maybe I am getting it all wrong and you just have to hit “Finish Exercise”?
Any help would be great 🙂
Jon,
you may be confused, you are supposed to hit next after your set is done, not per rep – I beleive. So no, you don’t need anyone there, but workout buddies are always the best =).
Try doing your entire set first, then hitting next= )
sorry for the silly question. but do you complete one exercise straight after the other! for example my next work out and only my 2nd is 1/3 metis. so do I go through all the exercises one after the other or have a rest period of around 30secs to a minute in between?
Thanks in advance
Yes, once you are done with say, burpees, you go right into the next one! That’s the core of HIIT training, you dont rest unless the app tells you too. Obviously, you want to go at a pace you can handle, and breaks are only suggested for when you MUST take them. Don’t feel rushed into going so hard you pass out, try your best to keep going and rest when absolutely needed.
Hi all,
Just started this week and had my first full session yesterday. I got through it really quickly, 20 minutes in fact. Then it hit me, should I have taken a rest between exercises. At least 30 seconds! Can you help with this. do I take a rest of just power through the whole routine?
Congrats Mark – I believe you have your answer above!
Hi! I’m just about to go into my 3rd week of coached freeletics. I love the workouts and they definitely get my heart pumping. Although I feel like I might be doing the schedule wrong.. They tell me to do the 1/3 Metis for instance, but it’s pretty quick so I feel like I need to do more, so Ill start any workout just to keep moving. Am I supposed to do a bunch of rounds of the Metis or Morpheus for example? I want to take advantage of the workouts and push myself as hard as I can but I feel like I should have more to do in 1 workout session. Thanks!
Hey Jackie!
Congrats on hitting week 3! Most don’t make it that far. Since coach is always building up from where you start, you may only have one workout planned that day. Remember that it’s for time, so really go after it and hit a PB when you have the energy! The need to do more is always there, and if you have it in your soul, do it! Just do the coach workout first so you can get that PB.
Word of the wise: In the beginning of many workouts, people want to CRUSH IT, we get it. However, there is a tendency to get SO into it that it becomes hard to maintain over a longer period of time (15 weeks in this case). The short workouts are designed to also keep you motivated and not burned out, or so sore you cant move.
Hi, is this program suitable with someone like me who suffer from multiple old knees injuries..(both knees) Torn ACL,PCL & MCL.. 🙁
Thanks.
Please, PLEASE talk to a professional about this. No blog or personal trainer can or should give you advise on this topic. Knee injuries are serious and should be discussed with your health care provider. Do that before anything. I would be cautious because of the jumps and the sprints. Its nothing to MESS WITH!
May I know that for increasing the height how much time we should exercise please help me in incresing the height
Anwar!
I dont understand the question, are you looking to gain weight?
How often should you do freeletics a week?
As often as you feel you need – This is based on your goals and training plan. Do you want to gain weight using Freeletics, build muscle, get lean, etc…
Find that out and it’s easier to let you know what to do next.
I’m wanting to get lean, and I just started today. So, I have the same question as Nathania: How often should I be doing the workouts? I don’t want to overexert my body, but I also don’t want to get off easy.
Or maybe the better question would be, how do I find out what will work best for me?
Thanks!
Congrats Trevor! I would say do 2 days in a row and see how you feel. Some workouts are 10 min long and ppl feel the need for more. So you will need to play with the days until you get a good mix. I say at least 4 days a week, so 2 on 1 off, 2 on 1 off – on days off maybe you focus on stretching, running, or something that isn’t as intense but keeps you moving.
Hi. I’m 35yrs old 165cm and 72kgs. Now my question is with my weight which programme is best, Cardio only or Cardio Strength? I’m thinking of purchasing Coach. Done Insanity early last year but did not watch my eating. I’m hoping I will succeed in freeletics.
Ha, KY!!
You MUST always watch your food, that is where 80% of the results will come from! Again, the program you select is up to you, what are your goals? Did you like how Insanity was? Cardio Strength is compatible, kinda. Cardio is really the ‘easy’ level of Coach.
Don’t HOPE to succeed, PLAN and EXECUTE!! Do you want help with this part?
Hey thanks for replying promptly. At the moment my body looks like Seana Forbes on her ‘before’ video on her transformation. With a baggier belly lol, due to mommyhood. I want to lose weight quick and tone like her in her ‘after’ transformation.
What programme should I get? I read that if I’m trying to lose weight and time with freeletics cardio and strength is the way to go. Is that what Seana had in the beginning? Also I couldn’t find in the app anymore the 3 months package, I only see the monthly one.
Thank you so much. Oh yes, I shouldn’t hope anymore.. I should make it happen.
Ky – bottom line, if you don’t eat right, your ‘after’ picture wont be what you are thinking! You could do any program out there, but if you don’t eat right, you wont get that result!
I recommend Ketogenics, bascically using fat as an energy source so you can burn fat faster and look leaner =)
Hey.
I am 15 years old (turning 16 in a few months), my height is about 170 cm and my weight is 50kg. Im not really fit (but I do some sports in school and I am also trying to start running again like I used to before) and I am trying to build some muscles 😀 I’ve just started Freeletics (did the 2/5 Morpheus workout) and I really wanna know on how the app works and stuff and I’ve read some of the questions+answers from the previous ones and it said that I need to choose my workouts and stuff because I can’t afford a Coach. So I really wanna know on what workouts I should focus on and how many times a day and week I should be doing it for? Also if I should do one workout after another? Thanks!!
Momo!!! Great start by just being here and asking questions!
Well, the great thing about the coach is that you dont have to guess what workout to do and when, just do what it tells you. How many times a week is strictly up to you, however, this must be planned and done as you set so you dont lose discipline. If you want to get muscle, you should probably do 3x a week, but then againthat depends on your body and build. Some build muscle fast, others dont.
What you should do is read a bit more about muscle building and fitness. You are at a great age where you can really get to know your body and build it to be exactly what you want it to!
As far as the Coach and not affording it, just ask your parents – ONLY after you do about 3 weeks of Freeletics. I say, Metis, Apollon, and Aphrodite are good starts. Also, do a few max pushups and squat sets. They will want to SEE you trying, than you can ask and you’ll see they will probably approve =P
Thanks for the reply! I shall look up on muscle building and fitness more and thanks again!! 😀
Hi fellow freeAthletes,
I am 178 cm tall and about 150 lbs. But I got belly fat and started doing freeletics to reduce it. I am into my 4th week with no visible change. Any tips on what i should be concentrating on ? Also I dont follow a proper diet plan as I have travelling job with 70% travel.
Bhanu,
There are a few questions that come to mind:
What are you eating?
are you drinking?
How intense are you doing the workout?
How much water are you drinking?
I see you travel, so diet looks to be the culprit. Here is where your focus should be! Fix your diet and you fix ur belly =)
Hi
I drink about 3 ltr of water a day and I dont consume alcohol in any form. Work outs are decently intense and last between 20 – 30 minutes excluding warm ups and stretching.
Eating…I usually eat rice with veggies and chicken. But the catch is mostly from a cafe-teria or restaurant.
THe culprit maybe rice! Depending how much, rice can be used for energy and stored as fat later. I would consider removing the rice in favor of more fatty foods like avocados, bacon, or more veggies with butter.
Just did my first workout today. What do I do now? Pick a workout and go for it and do that on other days?
I see talk of modified workouts, are these just modified by yourself or by the app?
Also, I assume you only get a real training plan if you subscribe to the coach?
Neil,
Good on you for giving it a shot! Are you not doing the coach? You can do whatever you want once you get the app. So yes, you can just pick days and workouts and just do them! The modified workouts are really workouts where the movements are modified to make it easier to complete the workout. These are typically the ‘endurance’ version of the workouts.
Yes, you will get a ‘real training plan’ if you get the coach, but you can create your own workouts, the only downside is having to pick and choose which ones and when. The coach makes everything easier.
I have a question, I was just wondering how freeletics coach work I just started the training days and I put 5 training days. The way I see it in my profile is that it has 5 different workouts. Example, 1/5 nemesis, 1/5 nemesis, 1/5 athena, 1/5 athena, 1/3 persephone. Do I complete that all in one day or those are my works for each day, I’m so confused.
DO one each day! = )
Hi!!
May i know the difference between ‘Get Fit’, ‘Get Toned’ and ‘Get Strong’ in the profile?
I would like to start the Freelatics program but i dont know which one should fit me.
Thanks.
Fit means having overall strength plus cardiovascular endurance. so think of an athlete like basketball, soccer, or alike.
Toned is looking lean and showing more defenition of the muscles. This typically associated with fitness models – they are really toned.
Strong is strength, this trumps aesthetic look and focuses more on the ability to move your bodyweight around as desired.
Freeletics can work on all 3 considering it’s based on high intensity interval training. This kind of training will help burn fat, increase lean muscle, and give you the ability to perform at a high level.
Thank you for your explanation..!
Sir,
I have recently learnt about the Freeletics app…
I had given the details like male, not so fit and wanna grow more fit, to which they suggested me the Morpheus 2/5 workout…
I have completed that and is currently unable to understand which one to do next…
I would be obliged to you if you could help…
do next work out tomorrow =)
Hai,I wanna ask..which one is more burning fat,is it freeletic or jogging/running?
High intensity interval training is ideal for burning fat over all other cardio workouts. It’s been proven to burn fat all day after the workout.
Hi, My name is Umer,
Iaam 35 years old. I have just completed A workout program from Beachbody.com called Focus T25. The program is created by Shaun T. I have lost 5 kg, but Iam far from having a lean body. Iam 6.1 my weight is 100 kg, but Iamn not fat:-). Is it possible for me to achive result in 11 weeks with help from coach
Yes, but remember, whatever you do, eat right! We prefer a keto/paelo approach as it will give you the necessary nutrients and energy without any of the sugar or carbs.
thanks for reply. What about oatmeal for breakfast?
Depends – it’s a great way to get some carbs, but since FreeleticsTraining.com advocates for a paleo/keto diet, oatmeal doesn’t fit into that description. Do as you think is best! Oatmeal can be great but if you want to just shred, we suggest avoiding sugar and most carbs for faster results. If you decide you want to do 2 workouts a day, or you will include a long run, sure. BUt that all depends on your goals!
Hi can I stop my work out and continue later? I couldn’t manage to do it. When I start, it continues all the way till it’s completed.
Keep going, even if you need a few min break, this is for TIME! The results come from pushing through. Even if it takes you way longer – the only way to improve is to see how you do each time and try to get faster!
Atlast
http://i.imgur.com/2DyMXUY.png
Fixed! Thank you!
My 15 weeks coach subscription is up but I haven’t done all the 15 weeks… Is Freeletics going to bill me automatically? If so how do I unsubscribe??? Or, do I get to finish up the Freeletics coach since I’m still in the middle of my 15 weeks?
Yea, they will probably bill. You should login and unselect your subscription.
Hi there,
Just bought a coach and started doing the workouts this morning. I got questions about repetitions. I was scheduled to do 50 sit ups today then Metis 1/3 tomorrow. I ended up doing 50 sit ups and 3 rounds of Metis. Am I only supposed to do 1 round of Metis? Can you clarify what 1/3 means? Can I combine 1 day workout to the next day’s workout?
I read that I can’t go to the following week program until it’s the actual week but if I’m able to finish the 5 day workout in 3 days, can I do the same workouts for the 4th and 5th day?
Lastly, I downloaded freeletics gym but I haven’t purchased a coach for the gym version. Can I combine the coached freeletics workout to the freeletics gym workout in a day?
– Norman
Norman,
Great questions. When a workout like Metis says 1/3, it means you will be doing 1 set from the standard 3 that make up the set. If you are using the coach, it won’t let you do the next day’s workout right away.
If you feel you are a bit more advanced than what the coach is giving you, you should up your workout days and put that information in your coach after each workout so it can adjust with you.
You can definately combine the coach with other workouts however the coach is meant to gradually increase in difficulty as you go – so trust the program. If you feel you need more, go ahead and do more, but don’t make yourself so tired you affect your performance on the following day. Each workout is tracked and requires you be at your best in order to get the most out of it.
Thanks for the response! I’ll take note of your instructions. I’m excited for the weeks to come 🙂
Hi . When do i need to start doing advanced skills since my first week training plan does not say anything about it.
thanks
You will advance as you continue in the Coach program, it will gradually add it in. It’s up to you to select the advanced moves you are comfortable performing within your settings.
Hi just wanted to know about the diet . since i am in my 2 nd week of coach. is it ok to continue my same daily routine diet/calorie intake to get the desired results in 15 weeks or do i need to.modify my diet ? if yes can you give certain tips about it.
secondly . my week finished in 5 days so is it compulsory to take 2 days of rest before starting new week or one day rest between two weeks is ok?
thanks
Ankit – this all depends on your goals. You trying to gain weight or lose weight? Typically changing up your diet, but still sticking to your plan is the best approach. Say you are looking to lose weight, you cut carbs, so just make sure you have a variety of foods that still meet this criteria. you modify your diet as you go if you feel you need more energy, more protein etc.. again, all depending on your goals.
YOu take the rest you need, but don’t take too many days off and lose momentum!
If my coach has planned 4 days this week, are the 4 days all in a row, or is there a rest day after each excercise day?
you can mix it up however you feel best, do 2 days with 1 day in between
this APP is limited in our country,I can’t share it to my friends,I can’t even scan the Website.:-)
Im a very skinny guy, will freeletics bodyweigh app help me to build muscle? Or I have to use the freeletics GYM app instead?
Hi there,
I started my first week training plan today. For day 1 the workout was 1/5 Athena which includes 25 mount climbers, 25 squats and 25 sit ups, and I think I might have done something wrong as it took me 5 minutes to complete the workout and I thought it would have more repetitions and takes me about 40 minutes to get it done. Do I have to add more exercises on top of my coach plan ? I’m confused now
Thanks
Camila – 1/5 Athena, means you are doing only 1 set of the standard 5 for the Athena workout. This is due to the inputs you had when you started the coach. It probably did go by fast, but it’s an attempt to start you within your comfort zone and then build up. Soon you will be doing 5/5
I started Freeletics yesterday with the coach. My first davit instructed me to do 50 mountain climbers, 1/3 metis, 2/5 morpheus, 1/3 metic, 10 burpees, 1/3 NYX. It was a good workout. Now it is the second day and the workouts didn’t change. It still has the check marks on all of the workouts. Am I supposed to reset it? I thought I would get a new set of workouts the second day or at least have these ones clear out so that I could do them again and time myself. Am I doing something wrong? I’m a little confused about how it works.
Zoe – congrats on starting! Are you sure you finished the workout? You should just go onto the next day after hitting ‘Finish Day’ once you are done.
Hi, I’m 17, male, and trying to lose weight and get more lean. On the first day I started with Morpheus and was able to finish two full rounds of the full workout in one workout session within 7 minutes each time. Are you just supposed to complete one workout a day or are you supposed to complete a workout multiple times within a day? Also which workout is best for losing fat and getting lean? Since I’m trying to lose weight what should my diet consist of? Also I do the workouts in the morning before school on an empty stomach, is this good and what should I eat afterwards? Thanks in advance.
Nate, congrats on starting our journey. How many days did you tell the coach you were going to do? YOu do what the coach assigns you.
Best training for burning fat and getting lean are those with sprints in them, so Apollon, Hades, Hera, and alike.
WOrkouts in the morning are good, i suggest a good cup of coffee before to get you pumped a bit = ) and I think afterwards you should eat protein of somekind. Look into avocados and eggs for breakfast, great for protein and also will keep you full longer. Grab nutrition guide for more info
Hey guys! I’ve actually been doing this for nearly 6 months now and I can’t seem to figure out why coach won’t give me any of the Pull-Up Bar based workouts! Can anyone tell me why?!
Did you select pull ups on the settings when doing the coach? When you go to ‘ Training Plan’ there is a ‘You’ tab, click on that, under advanced skills, make sure you have pullups checked. Let me know if that works!
Quick question, if I purchase Coach for Freeletics will it carry to Freeletics: Gym?
Thanks!
Jimmy you will need to purchase the gym separately.
Seven months ago my wife underwent cesarean operation to give birth to our child…. Now c wants to start freeletics…is it safe for her????….
ask a doctor!
I have a question. Why the hell have my workouts changed in terms of number of sets ? For instance, 2 months ago if I wanted to do a METIS workout it involved only 3 sets (10-25-10), but now the number of sets have increased. If I select the METIS workout, it says that I have to do 6 sets. Is anyone else having the same problem as I am ?
Fernando, when doing your workouts, check the Volume section, each Volume is a set, if you have selected Volume 2, it would double the amount of normal sets.
Im 17 years old i dont have pull up bars i does freeletics 5days from now . Cant doing pull up slow muscle developments . I want to see abs in a short period of time but i know i should kept working out . Please help.
Keep working Emanuel – you can substitute the pull ups for other movements within your settings.
Can i make my abs even without coach? For 15 weeks challenge?
dont understand the question…
Hi
I wrote when i was doing my first week coach.. Its been my 10 week now. I have beem doing it regularly every single workout without fail and have gain some good lean muscle mass.
Though i still have some beer belly i am sure by the time i finish my 15 weeks i would be in much better shape.
I have a query regarding diet. i have been following low carb diet. with 50 percent fat 30 percent protein and 20 percent carbs. with my daily calorie intake to around 2800 which is less by around 300 calories to increase my weight to normal level.
I just wanted to know if i am doing enough with my nutrition or do i need to change as i weigh 64 kg with 171 height.. I have not lost or gained any weight with the above mentioned diet plan.. Ideally i should be around 70 to 75 kgs..
should i increase my carb intake to increase my weight as in the past i had gain few pounds with increase in the carb intake but it gives me.beer belly which worries me.
Thanks
Just stick to the program! Also, don’t stop after 15 weeks, too many get there and decide to take a break only to never return. Are you taking measurements? Tracking your body inches is a great way to track your progress and keep you motivated as the weight scale isn’t enough to tell you if you have progressed.
If you reallly want to cut, increase fat by 20%, so 70%, protein at 20%, and carbs to 10% – eat those carbs before you workout and after you workout, get yourself hydrated and some glucose in form of a gatorade – especially after the long routines (glucose helps with rebuilding muscle). Don’t worry if it’s enough of not, just keep going, you may hit your goal sooner, maybe a week later, but the real goal is to make this a lifestyle and turn your body into an athletic machine.
I have recently realized that the height I punched in at the beginning of the coach subscription (about two days ago) was like 2 inches off. Is there any way I can correct, just wanna get maximum results. Hope it doesn’t affect much
Go to your profile on Freeletics’ website (desktop) you can change it in there.
Hi,
i just purchased the freeletics bodyweight coach and did the fitness test, it generated the first week of exercises for me, but i dont know, i mean it doesnt seem like a lot… im 15, i play soccer frequently and workout every now and then, im 173 and weigh around 73kg.. i am generally fit, but id love to loose a little more weight and tone my body.. on my first day it told me to do 50 knee pushups, which doesnt seem like a very exhausting workout.. so can i do more workouts, or is it supposed to start of easy.. i dont know .. please help , and thanks in advance 🙂
Amir – good for you for taking your fitness serious! Freeletics can definately help your performance and give you a more toned body. As far as the first week, just do what it is saying, it will adjust as you go and increase in intensity. DOn’t be phased, it gets much MUCH harder. You just stick with it. If you feel you can and want to do more, go ahead, however, do the freeletics workout first so you give it your all and it can time and record your max effort. Afterwards just keep in mind that you will be getting challenged soon and it wont be as easy =)
Great, just one last question, at the end of the week, shen i evaluate the difficulty level, should i say that it was easy or hard but ok?
cuz i dont want to say its easy and then get bombarded with way too hard exercises the following week…
be honest, take the challenge!
The exercises on my first week of coach have been relatively kind of easy and short, although I’m kinda breathing a little bit hard afterwards, I’m not really sweating at all. Is this normal? Thanks
Nate, completely normal. First week is just testing to see where you are at. Stick with it, trust us, the workouts get much harder as you go along.
What should I do if I’ve missed a day or two of training?
Don’t worry about missing a day or two, just get back on the horse! Some people miss a full week or more, try not to beat yourself up.
I just experienced an injury that will keep me off my feet for a while, so I’d like to get a refund until I can come back again. How do I go about doing that? It’s only been about a week since subscribed.
Hey nate, i would email freeletics themselves, but i highly doubt they would do such a thing since it’s only been a week.
I thought it was a 14-day money back guarantee?
Ok, well, please check with them regarding payments and refunds. We are a separate entity =)
Freeletics, strength coach OR strength&Cardio coach?? Which one is for me?
Alright so i decided to start freeletics last week, my plan was the strength and cardio.. in the first week i really didnt do anything heavy, but in my second week (now) the exercises are pretty difficult. im not going on any particular diet. im definetly not on a lowcarb diet, but i try not to eat too much carbs (half my usual consumption)( i eat bread and not rice) i do consume a fair amount of protien. also i only drink water. Anyways, i saw that most of the ppl who went on the strength and cardio were overweight to some extent. i also saw that many people who did this plan complained about the fact that they lost muscles as well as fat. in my case, im pretty fit but i definetly have a little fat. i dont have a six pack or a big chest and biceps or anything like that. but i do have a flat stomach and do sports (soccer) every now and then. I am really confused now about which plan to choose. oh, and by the way im 17yrs old, 174cm and almost 73kg. So do u think that i would see more gains if i switched to the strength coach, or should i just stick to the strength and cardio????? i would really appreciate your thoughts …. Thanks in advance! 🙂
and here is a link with a couple of pics of me currently : http://imgur.com/a/zEFGO
What is your goal?? Start from there. If you want to gain strength, you can just do that, cardio is for those who want a bit more fit and toned look. Pick one and proceed, the cardio and strength routines are really well balanced and will push your entire body. If you are not on any particular diet, you should find one that suits your goals. If you want to gain muscle vs just lose weight. Start there and then figure out what eating habits you should develop in order to reach those goals.
thx for the reply…
if i continue on the strength and cardio plan , as well as go on a low carb diet …do u think that i can get my abs to show (plus a V shape torso)? or do u think i should go on a high protien diet and strength plan.. i personally have a little bit of fat on my body (love handles) (but still not terribly bad).. my goal is to get a six pack and have a v shape torso (i need to build muscle and loose a little fat)
any suggestions?? thx again
If you want abs to show, I would stick with the low-carb way, it will reduce inflamation and help you use bodyfat for energy. If you want, you could build muscle first, get your protein intake high in order to build, and then you can cut with a low carb diet to make the muscle show. If you do a protein diet, I would avoid using milk as a mixer, and milk based proteins as they tend to cause inflamation of the gut (in my experience). Stick with vegan proteins and check into other milks like coconut milk and almond milk as a mixer.
Either way, you should continue to do research on how to go about it as everyone is different =). In the end, just give it your all no matter what.
thx so much ,, ill give it a try 🙂
I have hernia of the lions. I want to improve my muscles to be more powerful to attacks of hernia. Is it possible to do freelethics? For example, according to my doctor, bounding is prohibited to me. What do you advise to me?
Listen to your doctor Tim
hi once again, i just recieved an email that says that i cancelled my subscription and that i must use the last two weeks of the course wiseley… i opted for a 1 month course, and i have 2 weeks left… but i never cancelled my subscription.. infact i REALLY REALLY want to continue, i think that my subscription is monthly, but the email made me not sure… how can i check, and also if it automaticlly renews itself after two weeks, i wont have to start all over again right????
Amir, please go into your account on the desktop version of Freeletics.com and see what your setttings are for your subscription. If you have any questions please contact them directly =)
It will not let me change the volume when I start my work out.
Why? I can do more than one round..
If you are just using the free version, you can change your rounds, but when you do the coach, you have to be a little patient at the start. Don’t worry, you’ll get your chance to pump it out. It just needs to get you ready first, most people injur themselves because they under estimate the first few days and try too much too soon.
Hi,
I am 20 yrs old and I weighs 55 kg. I want to gain some weight and good body with the workout and other stuffs of freeletics. I am thinking of starting from tomorrow. I have some questions
1. Should I complete one chapter of workout a day or what do you suggest? i mean for e.g. should I complete Aphrodite in a day or it may take week also ?
2. After ascending the level of workouts, do i need to regularly revise the previous workouts or can just move on ? Does this make any harm in body if i don’t revise previous workout?
Thank you .
Daniel, congrats on getting the courage to transform your body!
1. You are doing free version? Do Aphrodite 3x your first week. You should train your body for intensity first. Don’t worry about time, just get it done. You need to focus on form and then speed. Aphrodite is 1 workout, if you cannot finish it in your first day, THAT’S OK! You should try your best to finish. I would go 1 day on 1 day off for starters.
2. You will be able to customize your workouts by increasing reps and including difficult moves (one handed pushups, pistols, etc). Your body should adjust, you are 20 YEARS OLD!! You will see fast changes, within 3-5 weeks you will notice change in your shoulders.
3. It sounds like you want to gain weight, make sure you EAT right and eat a lot! Read this to get some more information;
Hi,
I am 20 years old and i weigh 56 kg. I am planning to start my workout from tomorrow with the help of freeletics to make my body and to build muscle, lean muscle as said by freeletics. But before that I have some queries.
1. Do i need to workout daily with the revision of the previous workout or I just move on as per the program? I mean for e.g. if i completed Aphrodite and I move on next part, should i repeat the Aphrodite and then go on with next one or I can just move on to next one.
2. Regarding workout, should i follow the exact order or I can do any of them?
3. How much time should we do in a day. I am just planning to do it during morning, so is that okay or i need to do during evening also?
Daniel, best bet is that you get the coach and just start the process. It’s MUCH easier that way.
3. Mornings are ok, have a cup of coffee before you go!
Hi I am 14 years old and I am a good athlete i just downloaded freeletics and did the workout that came for me now i don’t know what to open (should I start aphrodite?) or the app will tell me when it is time? Plus should I work daily or once a week when I am notified and I cannot afford a coach
The app will not tell you the next workout, you pick them and do as you choose under the free version. The real custimization comes from buying the Coach and doing a customized 15 week program based on your goals and current physical abilities.
Ahmed, I think you will benefit from more education and study on physical fitness, you are 14!!! You have just started, which is great. How often you do a workout is up to you, you can do 3 a week, 5, and so on. You will want to learn first on what is your GOAL? Do you want more muscle? tone? overall fitness? Just weight loss?? All this matters in your workout routine with Freeletics.
Hello,
I don’t have a pull up bar or access to a GYM with one. What do I do for the workouts with a pull up bar do I skip them?
You can look at modified moves, however, being able to find a bar will be key. Have you gone to your local park? Maybe they have a field somewhere with them? You can always get the at-home bars that you hang on the door.
Don’t skip, consider upside down pushups
Hi all I have started doing freeletics again afther 4 months.Im not that fit but i want to stress my body as much as i can. Can you tell me is it smart idea?
Currently i do: D1 dione D2 Metis D3 aphrodite D4 morphius D5 dione
And i do pushups and pullups every day before freeletics.
I dont take any supplement and i dont chang my diet witch is bad cuz im 16 and i study far from home with frends ( i hate to cook ).
Can you tell me can i get fit by just working out and not changing my diet or taking supplements?
Lazar, great you are up and at it again!!
It’s best that you take your time to ease back into being fit. The rush to get results is understandable, but you should take care and not injure yourself. Take care of the body and it will take care of you!
Try to do the pushups and pull ups AFTER you are done with Freeletics. Here’s why: You want to have ALL your calories available to you upfront since Freeletics is a TIMED workout, you will want to be 100% ready for that workout to keep your performance tracking accurate.
You are 16? You should read what I told Fabrizio, take time to LEARN while you can. You also DON’T hate to cook, you probably hate to clean up and to work. IF you were serious about your results, you would do whatever it took, including learning to cook. Don’t like it? How do you know, you hav’nt really learned =).
You are 16, you can get fit doing any physical activity, ha!
Seriously, you should take your goals more serious. You wont really have long-term success unless you change your attitude towards change. Don’t cook, fine, I suggest you learn about macrodieting, so you don’t look at the food per-say, but the make up and you can eat anywhere as long as you follow your plan. This isn’t supposed to be THAT easy =)
Hi all, I am 21 years old, weigh 60 kilos, 165 cm. I am out of practice and out of shape 🙁
I would like to loose fat, in particular I’d like to focus on my belly, thighs, legs and gluteus muscles.
What kind of workouts you advise? how many workouts should I do everyday?
thank you 😉
Chiara – don’t worry about what shape you are in NOW, think about what you want to be in a few weeks! I would recommend you get into the program ASAP! Change comes from consistency and habitual work, not luck and guessing =). That being said, you should do ateast 3-4 workouts a week and follow a meal plan that allows you to have energy while still burning fat. That being said, you can start with Aphrodite 3x in 1 week to get you going, but then mix it up, add sprints, and build your workout as you see fit (however, that’s where most people fail since, well, not everyone is a personal trainer =)
Thank you 😀
Hey,
Just testing it out before purchasing Coach.
My first workout is 2/5 Morpheus (5 pushups, 10 lunges, 20 jumping jacks). That round obviously only takes about 30-60 seconds. I’m a little bit confused. Can you explain how this works – all I’m seeing is the timer but no instructions.
Pete, 2 is the amount of rounds 5 is the total amount of rounds 1 set makes. so 2/5 is a short one, try doing 5/5 and maybe do 2 sets =)
What if I can’t to day program in one time moment. Sould I break it on few parts. ?
What abaout then with time.?
Do I need to pause it on each part.?
Do it at your own pace!
Hi, I am a 22 year old university student who is relatively fit but could still lose some bodyweight. I’d really like to start doing some Freeletics workouts, but do several hours of trampolining and dance 3-4 times per week already. (perhaps my problem lies with nutrition? I love sugar!)
Do you think it would be too much to start doing additional workouts, or perhaps I should incorporate the workouts into my warm ups? Thanks!
Natasha! Well, I would consult a professional about this.
That being said, I will recommend you look at nutrition first. You are an active and young, your metabolism is on FIRE and you shouldn’t have any problem burning fat right now. This tells me you very much love sugar (and carbs??). What you should look at is your sugar/carb intake. As an athlete, you probably already have a big intake – its just a matter of finding a way to use stored fat as energy vs quick carbs. I recommend that you take a look at the paleo or keto style of eating, you will still maintain the caloric demands your workouts require, but you will start to use stored body fat as energy.
Burning fat is done in the kitchen, fitness and physique come from the activity you do. Learn this now as diet makes 80% of your visual results. There are other forms of eating that you can use to burn fat, but basically, all the diets include veggies, lean meat, and healthy fats. Find the right combo!
What is the difference between ‘getting fit’ and ‘getting toned’ I don’t know what one to pick. I want to loose weight but I also don’t want it to be “saggy”
Ally, great question!
Fit means that your body is athletic and you can move it in anyway you want and it’s able to keep up with the demands you are putting on it. This is being athletic in general, having the ability to run, climb, jump, push through workouts, etc… This is what fit can mean. As far as getting toned, that’s purely an aesthetic result. You can look good without being fit, especially if you are naturally lean and muscular.
Looking toned involves a specific type of fitness routine so that your body looks a certain way, without necessarily involving sprints, bodyweight workout outs, and more. Think of pilates vs crossfit.
You wont be saggy if you involve your bodyweight while training. If you only do cardio and want to lose weight, you will lose weight, but if you don’t engage your muscles, you wont ‘tighten’ up as you may like. If you involve your muscles, you get your sweat on, and you eat right, you can be both fit and toned =)
Hi! I’m 23 and I’m doing Aphrodite(Standard) everyday for 4 weeks. Is it okay? my friend told me that it’s not, and he can’t explain why. can you explain it to me? Thanks!
Harly, you should mix it up! It’s not that it’s ‘not okay’, but it’s definitely not going to push you beyond your comfort zone. Ideally you want to involve more types of workouts. One of the ways to really be fit, lose weight, etc.. is to include exercises that create muscle confusion. You want to do workouts that involve other parts of your body in order to stimulate other muscles in order to make them stronger and respond quicker to the work you do. Imagine you run 30 min a day, everyday. Eventually you will hit a point where that 30 min does affect your body anymore.
hi,
im doing the free version and did mention that i wasnt fit. so n my first workout i was given “athena”.
now my question is 1-do i just do what is given(once) or many times?2- and in the week do i keep doing the same 3 forms of exercise?
Ro, congrats on starting. Do the workout as directed. You can always increase the number of sets as you get in better shape. Remember, these are for time so even 1 round of a workout should be leaving you gassed. If you feel it’s not enough, yes, do the workout again.
Hi,
I have just bought the coach and did my first workout last night; 25 crunches and 2/10 Gaia. I’m 35, 177cm tall and 85kg – my goal is to lose 10kg in 4 months and really tone everything up!!
The workout was so tough (due to my complete lack of fitness) and it went for only about 15mins inclusive of warm-up. Is this right?
I expected them to be longer or do you build up over time? Today is 10 squats and 2/5 Nemisis, tomorrow is 10M Burpee frogs, 3/5 Athena and a 200m sprint.
Do the workouts get longer and harder each day/each week? Im trying so hard with nutrition at the moment too (low carb, no sugar) so I’m hoping to see great results quickly 🙂
Thanks in advance
Kate, congrats on taking the dive!
Goals are great, but let’s just do the work and do what’s in front of us.
The workouts build up over time as your body adjusts and you get more and more fit. The first 2-3 weeks is usually going to be your biggest challenge since they are intense and your body is not used to this type of training – if any. One of my bodybuilding buddies couldnt do one of the workouts with me, and he’s ‘in shape’. You should keep track of your inches more so than weight. There are ways to manipulate weight since it’s relatively easy to drop water weight and convince yourself it’s fat. It’s not! So weight can fluctuate and you may be a bit hard on yourself since you’re not “on track”, when really you are. Once you are using your total bodyweight, you will notice a steady decrease in inches and ultimately weight.
You definitely want to lose weight in the kitchen, not the workout. The magic is in the food, the work is in the exercise. You will achieve your goals with consistency and dedication, even surpass them! So while having goals is great, putting a time limit is relative. What happens when you achieve your goal? Do you back off? Do you quit? The answer is up to you, but Freeletics is a training sport and the idea is to make it a lifestyle.
Good luck and go get it!
What do I need like stretching cords not sure what their called in english, or anything else. I would like to buy what I need before I start and then can’t work out cause I don’t have something
Thank you
Pasquale – You don’t need anything to get started! You should just GO and grab what you need afterwards. The ideal items are a nice pair of workout gloves, a yoga mat or a mat of somekind, and have a pull up bar if you don’t have access to one.
Hello
I’ve e been doing this freeletics apps for a week now. With 6 workouts and all of them are morpheus.
My first workout is 2/5 of morpheus as suggested from first login then the following day i did morpheus standard 5/5 in 8 mins and it is shocking.!
Its amazing my body can adapt but still shocked. (My PB is 5 mins) XD
The option i choose is not fit and to gain muscle since I’m skinny and after a long period of sickness.
Need review, Am i doing right for the routine of the workout? A week of 6 workout with just only morpheus.
In my second week i want to do prometheus.
So is it too fast to change routine? Want to step up but need second opinion
Oh and is it one workout a day or we can do more than one workout a day?
Way to go Ragil!! Keeping following the plan as it’s made! It will get harder, trust me!You can do more than 1 workout in a day, but the 1st workout is for time and you should aim to have a PB! If you do another workout, make sure you don’t injure yourself or go too far so that you are not able to perform the following day.
Make sure you are eating a lot to maintain high energy levels! If you need more calories (since your a skinny guy), consider a supplement.
I’m on my 5th week of freeletics coach (body weight/ run & nutrition)… On average I do, 8-10 work ours weekly. ( Equal number of body weight & run.)
5 weeks on and I have lost ZERO GRAMS! ZERO! I am a lot stronger and better than when I started which is great but I’m only 164 height & I’m 78 kilos! I need to get to minimum 70! Soon! Because it’s becoming very discouraging! ;-(
I eat really well… Ie: oats in the morning, fruits for lunch, legumes for dinner (I’m vegetarian)
What am I doing wrong/ what is happening?
I must also add that I’ve lost zero cm as well… I’m drenched in sweat with every workout so I really am having hard time understanding how/why after 5 weeks I have lost zero kts & zero cm?
Jen, this is going to take some analyzing. First, what are you eating? Food is 80% of the results, the workouts help mold the body but the food is where the magic happens. You can also look at how much water your intaking, what your sleep habits are, and how much sugar you consume. This can all have an effect. Also, you may want to consult a Dr or physician who can do more tests to see if everything is where it should be (blood pressure, hemoglobin, etc.)
Don’t worry, do the work and take some extra time to figure out what else you can improve or if there’s anything you should be aware of physically that may be impeding progress. Please keep us posted!
I replied to your most recent post!
O, O! My first freeletics running hell days!
Question: I’m doing both freeletics body weight & freeletics running! Both on 5th week!
Will I be going through hell week/ day for both categories at the same time????
I highly doubt I can do 2 lots of hell days/ weeks at once! One will be challenging enough!
Will it be ok to have a week off body weight so that I complete running hell day and then the following week go through the body weight hell week/ day??? ( 2 hell week/ days in a row)
Thanks
JEN! What a superstar!! You are doing 2 Coaches simultaneously?
If i buy the version for pc with my facebookaccount, can i get it on my mobile phone too? On iOS you have to pay it from the appstore, but i want to pay with paypal..
Rutger, you should be able to purchase and when you download the app, sign in using your login and you should be ready to go. Paypal is how I pay!
How many days a week and for how many weeks should the workout “Aphrodite” be done in order to have results for beginners?
What kind of results you looking for? The Aphrodite workout is a great overall body workout that is designed to condition and activate your core. I think if you can successfully finish it with minimal stoppage, you are on your way to a very athletic body. I suggest you stick with the program atleast 3x a week for a month and see if you notice improvement. Make sure your nutrition is a major focus so you maximize the results on your body.
What should you do if you can’t get a coach?
Just do the Free workouts from any of the 3 workout apps. Do you want to lose weight only? Want to train for a 5K? Depending on your goals will change what you do and how often you do it.
I’ve just purchased my coach and now I should go on with “fitness test”.
As far as I see on the app, fitness test takes 5 days, each day one workout. Should I do that way or in one day?
Day 1 Dynamic Warm-up
Day 2 50 Jumping Jacks
Day 3 25 High Knees
Day 4 25 Crunches
Day 5 Static Stretching
Isn’t it interesting warming-up takes one day? I’m confused.
That’s not 5 days, that’s 1 day!
I select traning 3 days a week but can i start a new week straight away if i want to workout more that week.
You can select to start week and start. You could also adjust the settings so you do more days of Coach per-week.
Hi,
I purchased the freeletics coach for three months. But the coach is not activated in my app yet. It’s the second day now. I am getting frustrated. When I thought of buying the coach one more time, the app says that I have already purchased the coach. I tried requesting for help via email and I haven’t gotten any response yet. Please help me. I don’t want to miss working out under your guidance.
Thanks in advance.
Please contact Freeletics directly!
Hi all! Sorry if this is has been asked already, but when it gives a rep for lunges, say 10, is that 10 on each leg or 5 on each leg? Thanks!
Each leg counts as 1 rep, 10 reps is 5 each leg =)
Hi, I’m still confused about it. I know that its’ said “Each side counts as one repetition”. But if so, I can’t understand the reason why you have odd-numbered reps instructions such as ’15 lunges’ ? Does it mean 7.5 reps for leg?
Katsutoshi,
This is what I do, if it says 15, there is going to be an uneven amount, however, there typically is a few rounds of these so it evens out. OR just do 1 more =)
Hello. I am doing walk/run daily for the last 2 months and lost 6kg. I started at 90kg and now at 84kg all just by eating better/healthier and walking/running at least 5km per session. So i wanted to tey freeletica to further help me become fit and ultimately lose weight. My target is to reach 75kg and maybe down to 70kg. Is using the freeletics running app with coaching going to help me achieve this? Or should i use the freeletics bodyweight app too? I cannot do a lot of “back” related exercises as i have a really bad lower back (constantly). So i try to do things which will affect my back or worsen it. Please help me or guide me. Thanks a lot.
Cris, it is whatever you want it to be! I know, the answer doesn’t help, but fitness isn’t about WHAT tools you use, just as long as you give it your all. The running app is great for many reasons, and if you eat right, could be a great help to losing more weight. The freeletics bodyweight is great for toning, gaining lean muscle, and improving athletic abilities. This ultimately leads to weight loss, but you can use whatever app you feel more comfortable with. If you have lower back issues, please contact a personal trainor or a dr to look at it. I too had back issues, but yoga helped a lot. You can google yoga sessions for lower back issues.
Hi. I have just started freeletics gym coach. One thing is unclear to me. Exercises that include olympic bar (almost all of them)… I know that the weight of the bar is included in the weight. I am wondering about the weight itself. When it says I have to put 12,5kg on the bar. Does that mean 12,5kg on each side or 6,25kg on each side?
Great question Sandi. Not sure, we can check tho.
Is there any substitute to pull ups?
I’ve had instances in the past when I have got a muscle spasm when i do pull ups.
try negative pull ups, that’s where you jump up and pull yourself above the bar and then go down slowly. If you are having spasms, really talk to someone like a certified trainer or dr. Don’t skimp on the warmup and make sure you get proper stretches in before and after your routine.
Hi!!! Im doing freeletics for almost 4 weeks my goal is to gain muscle and increase my weight since Im slightly skinny but i observed that i losed weight which i felt my efforts are useless. My routine is 5 times a week.. A full body workout .. I eat healthy foods.. But still results is not satisfying.. Please help me. Whats wrong with me??
Alfie! Good job on doing 4 weeks!! A few things: are you eating enough??? To gain weight you should be on a calorie surplus diet. Find your BMR, and go 500 calories above it. If you don’t know BMR, that’s your basal metabolic rate, basically how much calories your body uses daily to move. I am about 1900 calories, and if i want to gain weight, i should eat 2400+ Freeletics is high interval training and thus is going to burn fat as a result. Check out the gym app and do that 2-3x a week and freeletics bodyweight 1-2x a week.
There are supplements you can take to help you increase weight easier.
Hi,
I already bought the coach and it gave me the Cardio workout program. I am as heavy as Seana Forbes in her ‘before’ video, same height and same althletic history. And I really want to achieve her ‘after’. In fact when I saw her transformation, it gave me hope lol so I bought the coach. So is it what Seana’s program was? Cardio? And how much calorie intake did she do to achieve her goal in the after video?
Kai, not sure exactly what her routine was, but I am going to assume it was the Freeletics Bodyweight program.
Hi, I am about to start marathon training and would like to add core/strength training on rest/cross fitness days. Will Freeletics be suitable for this- any advice much appreciated.
I do think so! Including sprints is a very good way to train for your marathon and Freeletics training includes numerous sprinting workouts to balance your overall training.
Hi, I’ve been thinking about doing Freeletics for a while now. I don’t have much of an active background although i used to play netball since grade three. The fitness bug, however bit me in grade 10, when i was 15 and i started loving working out. We have a few gyms around, but because i don’t own a car and work late, i do my workouts in the morning (which i totally love). So i decided to go with Freeletics since you can do it practically anywhere. I’d like to take the coach and do the 3 month period. I however don’t quite understand…do you guys deduct the three month worth money right away and then you just do the program or…?
We are not Freeletics, just a fan site! However, congrats on starting! The program is charged upfront and renewed every 15 weeks.
Hello,
I’m about 1.88 cm tall and my weight is about 75 kg.
I want to try the free version of freeletics bodyweight (without a couch ) but I’m not 100% sure.
My goal is to gain muscle.
I know that I should eat more calories but what do you recommend, should I begin to do these exercises or not ?
And if you say yes, in which order should I start, from aprhodite to the second, third etc or from athena or metis which are 1 in difficulty ?
Hello Ridi, you want to gain muscle, try the Freeletics Weight Training program as it’s specifically designed to help you get stronger and thus gain muscle. I suggest you decide what you really want and go from there. The bodyweight workouts are designed to move your entire body and help you get more athletic. Being athletic is different from being muscular, however, the more athletic you become, the more muscle you gain as a result.
Thank you for the answer.
So, I should start doing this exercises, and the order doesn’t matter very much (because I think it would be better to start from athena which is the first level of difficulty).
If you could confirm me this point it would we very helpful for me.
Also I decided to start with 3 days a week, I guess it’s enough for beginners ?
When you first get the app, it will ask u questions and help design a small program for you. A taste of the Coach, if you will. I think 3 days a week is good, you will want to make sure you do the entire workout – warm up and warm down – and get into a flow. Once you feel you can do 3, move to 4. For building muscle, you want time to recover.
Thank you for the answer.
So I should start doing these exersises but I also want to know if the order of training matters, can I start from athena which is the first level of difficulty and then the others or the best way is to start from Aphrodite then the second, third etc.
If you could confirm me this point it would be very helpful to me.
Secondly, I guess it’s enough to start with three days training for week for a beginner, what do you think ?
I hope I’m not bothering you with these questions 😊
Not bothering, here to help! Take your time, find what’s right. Learn, study what you want your outcome to be. Don’t rely on just this site, but make your own routine and stick to it!
Thank you for the answer.
So I should start doing these exercises, but it is very important to me to confirm if the order of exercises is very important (Aphrodite, second, third etc.) or not because I was thinking to start from Athena which is the first level of difficulty.
Secondly, I think it’s enough to start with 3 days of training, what do you think ?
Hope I’m not bothering you with these questions but I guess details are very important in this issue
Thank you for the answer.
So I should start doing these exercises, but it is very important to me to confirm if the order of exercises is very important (Aphrodite, second, third etc.) or not because I was thinking to start from Athena which is the first level of difficulty.
Secondly, I think it’s enough to start with 3 days of training, what do you think ?
Hope I’m not bothering you with these questions but I guess details are very important in this issue
Hello freeletics team,
I’m super excited to start my body transformation with freeletics 💪💪. I purchased freeletics bodyweight and freeletics nutrition few days ago 😊😊
However, mu freeletics nutrition recipes have a lot of ingredients that are not available in my local store… so every time a start scrolling down to find a suitable meal (any daytime meal) I find it so difficult to get the ingredients, especially that some of them don’t have alternatives here in Egypt.
I would like you to help me with this issue and whether it is possible to unsubscribe from the app and the money back 😊😊. One more thing, I don’t know what’s meant by the P letter written beside the repetition no. of the exercise. For example the app tells me to calculate 1min for lunges then it writes x8, so does this mean 8 min?
I cant do anything to help you with a refund, go to freeletics.com for their customer service. The app should tell you how long to do an exercise for.
I am on my third day of Freeletics Bodyweight Coach and loving it so far. I do have one question though. My workouts all start with the typical Dynamic Warmup, followed by a few Drills before the Interval or God workout, ending with the Active Cool Down. I have been really confused with the Drills and their purpose because my coach is only having me do on average 4 reps of each drill. For example, it had me do 2 reps of HH Standups followed by 8 squats and 10 lunges. What is the purpose of these drills? I will continue doing them, but I just feel weird having such low amounts of repetitions.
BJ, congrats! Keep it up, it’s easy to start, hard to keep it going =).
These drills are meant to warm you up, but also get your joints stretched and active. Trust the process, it’s going to get harder and you will dream of these days! Low reps are low for now, as you progress, they will increase somewhat, but you should just focus on the technique and breathing. If you are not active, you are at high risk for injury doing any HIT workout. These reps are there for one reason, it’s to warm you up and avoid injury.
Hello. I bought the coach today and I want to know how can the exercises like lunges and squats can be replaced. I am obese with very bad knee pain and I cannot even climb steps. For me lunges and squats are very difficult and my knees hurt like crazy. What shall I do now??
Lakshmi, please consult a medical professional before starting anykind of physical regimen. There are serious risks involved with high intensity training. Just remember it’s all about baby steps and creating a habit.
Hello, I’m interested in buying your coach program. But I’m hesitating on 3 month or a whole year. I just wanted to know if there is any difference between them. Are there different exercises in the whole year program? Or if there is simply just adding more to those same excersises in all your programs.
Lucy, just do the free version and see how you like it. If you can see yourself doing it for a year, then go ahead! The coach modifies the workouts as you progress and mark your results. Therefore you will get a large mix of workouts exercises and so on.
Will to the running, gym, and bodyweight be combined in to one app?
Matt, from what I see, no. The bodyweight can be use for both cardio and strength training, which includes running exercises. The running app is for runners and people training for distance events. The gym is strictly for lifting weights and building muscle. I personally love doing a mix of all these when I am not interested in following my bodyweight coaching week. You can try to create your own mix, but it all depends on your goals. If you just want that lean/athletic look, I would suggest the bodyweight version. If you are interested in strength and muscle, than the Gym is your best bet.
I’ve downloaded the freeletics program and done Morpheus for a few day …..but I also jog every day for about 16 min I’m thinking about purchasing the coach program but I’m hesitant because I think it might not work with my jogging which I’m also increasing ……what do u think I should do
Consult a professional or certified personal trainer. It’s up to you and your body and your goals. We can’t tell you want to do = )
Hello i’ve posted here earlier today but my Question doesn’t seem to appear now … I ‘ve purchased the Bodyweight and nutrition coach but i don’t know how to deal with the nutrition does it require downloading the nutrition app or the tips and routines will be send in Email or the Bodyweight and nutrition coaches are the same in this case ? Can someone help me PLEASE
If you downloaded the nutrition coach for doing bodyweight workouts, get the bodyweight app.
When i downloaded the Bodyweight app there was a package for BodyWeight and nutrition coach so i purchased it for 3 months .. now i only have the Bodyweight app on my phone so do i need to download the nutrition app also and if i do that do i need to go through the steps of buying a new coach and then they will relate that i’ve purchased the package or they will take the money for the nutrition coach alone?! So sorry for the long comment hope my problem is clear ^_^
Hi,
Thanks for all this great info. I downloaded the nutrition guide and it’s very informative though. However, I have one question about the diet plan. For example, in the morning eggs, avocados and bacon are recommended. However, there is no detail as to how many eggs, avocados or bacon is required and I haven’t seen any info about the suggested amount of daily calorie, so it’s a little confusing.
What does each side counts as one repetition for lunges, mountain climbers n etc? Does it means one side once count as one rep? Or both side done count as one rep?
Hi. I’m on week 9 of coach. My routine today is warm up, 2 drills, interval, 2/3 Thalassa, then 50 High Knees, 100 Jumping Jacks. Do I rest after Thalassa or go straight into next two exercises?