Personalized and adaptable plans for your goals

Tailored workouts to match your unique fitness journey

No more one-size-fits-all

Kiwi Fitness plans are customized to fit your specific needs and preferences.

Goals people tell Kiwi, such as losing 20 pounds in six months, gaining 10 pounds of muscle, running a 5K without stopping, easing stress, and getting back in shape after having a baby

Kiwi after a workout: “Great job on your workout today! Based on your performance, we've adjusted your plan to increase your squat reps from 10 to 12.”

Real-time plan adjustments

Receive real-time feedback on your workouts and instant adjustments to your plan based on your performance and progress. Kiwi Fitness continuously refines your fitness plan to keep you on track and help you overcome plateaus, ensuring steady progress toward your goals.

A member asks Kiwi: “I'm traveling soon and staying at a hotel. Could you create a workout plan for me that I can do in my room or with minimal equipment?”

Seamless integration with your lifestyle

Whether you prefer working out at home, in the gym, or on the go, Kiwi Fitness adapts to your lifestyle, ensuring you can stay consistent and committed to your fitness goals without disrupting your schedule.

Today's workout in the Kiwi app for building upper-body muscle: dynamic stretches, then bench press, bent-over rows and overhead press

Muscle Gain

"I aim to gain 10 pounds of muscle and improve my overall strength."

Take your strength to the next level with our free 30-day workout plan! This expertly crafted PDF guide is designed to help you build muscle, increase strength, and feel more powerful in just one month.

Get Stronger in Just 30 Days PDF

Weight Loss

"I want to lose 20 pounds without loosing muscle mass in the next 6 months."

Ready to kickstart your fitness journey? Get instant access to our free 4-week weight-loss workout plan designed for beginners.

4-Week Weight-Loss Workout Plan for Beginners PDF

Today's workout in the Kiwi app for losing weight while keeping muscle: light cardio, then jumping jacks, burpees and mountain climbers

A beginner workout in the Kiwi app for strength, mobility and joint health: low-impact cardio, push-ups, bodyweight squats and dumbbell rows

Healthy Aging

"I’m looking to stay active and maintain my strength and mobility as I get older, focusing on joint health and muscle retention."

Strengthen your core and relieve back pain with this targeted workout plan!

Best Core and Abs Workout for Back Pain PDF

Stress Relief

"I want to use exercise as a way to reduce stress and improve my mental health."

A beginner workout in the Kiwi app to reduce stress: light cardio with deep breathing, then push-ups, step-ups and a plank

Seated knee extensions: 3 sets of 10 to 12 reps per leg, with 1 minute of rest between sets

Rehabilitation

"I need a workout plan to help me recover and regain strength after my knee surgery."

Pigeon pose: hold each side for 30 to 60 seconds, with 1 minute of rest between sets

Flexibility

"My goal is to increase flexibility in my hips and hamstrings to prevent injuries and enhance my yoga practice."

Jumping jacks: 3 sets of as many reps as possible in 30 seconds

Overall Health

"I aim to enhance my overall health by incorporating balanced workouts and a nutritious diet into my daily routine."

Modified plank: 3 holds of 15 to 30 seconds, with 1 minute of rest between sets

Postpartum Fitness

"After having my baby, I want to safely regain my fitness level, focusing on core strength and overall conditioning."

Tempo run: 20 minutes at a hard pace, with 5 to 10 minutes of easy jogging before and after

Endurance

"I want to improve my stamina to run a half marathon without feeling exhausted."

Dumbbell bicep curls: 3 sets of 10 to 12 reps, with 1 minute of rest between sets

Toning and Definition

"I want to tone my body and achieve more muscle definition, especially in my arms and abs."