No gym needed
Your living room.Your gym.
Structured home workouts using your bodyweight, bands or a pair of dumbbells, with real progression every week.
- Free first call
- Reply within 24 h
- Qualified coaches
(Who it's for)
Made for people like you.
Home Workout Plans works best if any of these sound familiar.
Home lovers
You prefer training privately at home.
Tight schedules
You only have 20–45 minutes on most days.
Frequent travellers
You need workouts that work in a hotel room.
Parents
You train during nap time or before the kids wake up.
(What you get)
Everything included.
Nothing generic.
Minimal equipment
01 / 06
- 01
Minimal equipment
Bodyweight, bands or dumbbells. We plan around what you own.
- 02
20–45 minute sessions
Efficient workouts that fit into a busy day.
- 03
Exercise demo videos
Every movement explained with a short video.
- 04
Real progression
Tempo, reps and harder variations keep you improving.
- 05
Weekly check-ins
Your coach adjusts the plan as you get fitter.
- 06
Quiet options
No-jump versions for apartments and early mornings.
(How it works)
From first message to first result.
- 1
Step 01
Tell us about you
Fill a short form with your goal, schedule, food preferences and any injuries.
- 2
Step 02
Free consultation call
A 15–20 minute video or WhatsApp call to understand your history and set realistic targets.
- 3
Step 03
Get your custom plan
Your plan arrives in your inbox and app within 48 hours, built around your routine.
- 4
Step 04
Check in every week
Send progress, ask questions and get adjustments so your plan keeps working.
(Sample plan)
A sample home week.
Example plan with one pair of dumbbells and a resistance band. Your real plan is built around you.
- Mon
Lower body
- Goblet squat 4×12
- Reverse lunge 3×10
- Glute bridge 3×15
- Tue
Upper body
- Push-up 4×AMRAP
- Band row 4×15
- DB press 3×12
- Wed
Walk + mobility
- 30 min walk
- 10 min stretch
- Thu
Full body
- Fri
Conditioning
- Sat
Optional
- Sun
Rest
Get your full plan
Built for your body and schedule.
(Client stories)
Real routines. Real wins.
Individual results vary.
“Two dumbbells and a band got me in the best shape of my life.”
AAditi B.
Home plan, 12 weeks
“I train while my baby naps. 30 minutes is enough.”
PPooja C.
New parent, 10 weeks
“My hotel room workouts finally have structure.”
MManav R.
Frequent traveller
“Two dumbbells and a band got me in the best shape of my life.”
AAditi B.
Home plan, 12 weeks
“I train while my baby naps. 30 minutes is enough.”
PPooja C.
New parent, 10 weeks
“My hotel room workouts finally have structure.”
MManav R.
Frequent traveller
“Two dumbbells and a band got me in the best shape of my life.”
AAditi B.
Home plan, 12 weeks
“I train while my baby naps. 30 minutes is enough.”
PPooja C.
New parent, 10 weeks
“My hotel room workouts finally have structure.”
MManav R.
Frequent traveller
“Two dumbbells and a band got me in the best shape of my life.”
AAditi B.
Home plan, 12 weeks
“I train while my baby naps. 30 minutes is enough.”
PPooja C.
New parent, 10 weeks
“My hotel room workouts finally have structure.”
MManav R.
Frequent traveller
(Get started)
Ready when you are.
Tell us your goal and we’ll set up a free call about home workout plans. No payment, no pressure.
Reply within 24 hours
Mon–Sat, 9am–7pm
Prefer WhatsApp?
+91 00000 00000
Email us
hello@periodicfit.com
01What equipment do I need?
Nothing to start. A pair of adjustable dumbbells and a resistance band help you progress further.
02Can I build muscle at home?
Yes. Progressive overload works with bodyweight and dumbbells too.
03How much space do I need?
About the size of a yoga mat.
04Will the workouts be noisy?
We include quiet, no-jump options for apartments.
05How long are the sessions?
Between 20 and 45 minutes depending on your schedule.
06Can I switch to a gym later?
Yes. Your coach can move you to a gym plan anytime.
(Keep learning)
