💪 BlenderRunner
Your Home Fitness Companion
Today’s overview
Habits done
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of 5
Streak
1
day
Daily habits
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Drink 8 glasses of water
Hydration is key
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10,000 steps today
Burns 400–500 calories
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20 min home workout
No gym needed
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Eat protein with every meal
Boosts metabolism
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Sleep 8 hours
Recovery is essential
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Calorie deficit calculator
maintenance calories
target calories
Never eat below 1,200 cal/day (women) or 1,500 cal/day (men).
Home workout plans
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Beginner fat burn
• Jumping jacks — 3×30 sec
• High knees — 3×30 sec
• Bodyweight squats — 3×15
• Push-ups (modified) — 3×10
• Plank hold — 3×20 sec
• High knees — 3×30 sec
• Bodyweight squats — 3×15
• Push-ups (modified) — 3×10
• Plank hold — 3×20 sec
BeginnerFat burn
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Belly fat blast
• Burpees — 4×10
• Mountain climbers — 4×30 sec
• Jump squats — 4×15
• Bicycle crunches — 4×20
• Rest 45 sec between sets
• Mountain climbers — 4×30 sec
• Jump squats — 4×15
• Bicycle crunches — 4×20
• Rest 45 sec between sets
IntermediateCore
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Advanced HIIT
• Sprint in place — 5×45 sec
• Burpee to tuck jump — 5×10
• Pike push-ups — 5×12
• Jump lunges — 5×20
• Rest 30 sec between sets
• Burpee to tuck jump — 5×10
• Pike push-ups — 5×12
• Jump lunges — 5×20
• Rest 30 sec between sets
AdvancedFull body
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