FreeFitFuel™ — Free Fitness, Nutrition & Wellbeing Plans

Wellbeing

Carer Support, Neuroscience, and Mental Health - practical tools for tough days.

Workouts

Fuel Your Strength - Smart dumbbell & bodyweight routines with warm-ups, cool-downs, calisthenics, reformer Pilates, flexibility, stretching, and recovery.

Browse Fitness

Nutrition

Fuel Your Goals - Budget-friendly recipes, hydration tips, and a smart macro calculator to power your personal plan

See Fuel

Hero Training

The ultimate, science-based 3–12 month challenge. Progressive strength, Z2 endurance, mobility & recovery - built for real life, any age.

Start Phase I

Move better at home

Short, effective sessions with a pair of dumbbells or just bodyweight - realistic for busy days.

See workout plans

Ideas you can start this week

Resistance bands workout at home — Resistance bands — full-body, joint-friendly

Skipping rope cardio — Skipping — 5–10 minutes for fast cardio

Dumbbell floor press on the floor — Floor press — chest & triceps without a bench

Yoga pose on a mat at home — Yoga flow — mobility and calm in 10 minutes

Healthy meal prep bowls and vegetables — Meal prep — clear portions, real food

Leg-supported cross-body curl — shoulder-friendly biceps

Hover to pause. Tap a tile for sets/reps & form cues.

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.