Bodyweight Training — No Equipment Required
No gym membership. No equipment. No ads. No account. Just you, your body, and the intention to move.
Free forever · No sign-up · No ads · Works on any device
What is Intentional
Intentional is a free bodyweight training app built for people who want to move with purpose — whether you have 15 minutes or an hour, whether you're a beginner or experienced.
Your lounge, your garden, your hotel room. No gym required. Every exercise uses your bodyweight only.
Timed exercises come with a built-in countdown so you can focus on the movement — not the clock.
Every exercise includes a clear description and step-by-step form guide so you train correctly from day one.
No pop-ups, no banners, no sponsored content. Intentional is a clean space — just the training.
Open the app and train. No email, no password, no profile. Your data stays on your device.
Every exercise is tagged by difficulty level. Start where you are — not where you think you should be.
Build single exercises or supersets — up to 4 exercises. Set your work and rest times, hit start, and let the timer guide you with audio cues.
Train in a dark room or a bright gym — toggle between dark and light mode. Your preference is saved automatically.
What You Can Train
From core stability to dedicated stretching — every major movement pattern and recovery need covered. Zero equipment. Zero excuses.
Planks, hollow holds, dead bugs, and more — build the foundation everything else sits on.
Available NowPush-ups, pike press, tricep dips, inverted rows — chest, shoulders, triceps and back.
Available NowSquats, lunges, glute bridges, wall sits — quads, hamstrings, glutes and calves.
Available NowJumping jacks, high knees, burpees, mountain climbers — heart rate up, no equipment.
Available NowHip flexors, hamstrings, spinal twists, chest openers, calf stretches and more — move better, recover faster.
Available NowKegel variations, bridges, and targeted pelvic stability — often neglected, always important.
Available NowBear crawls, Turkish get-ups, box jumps, agility drills — real-world movement patterns for real-world performance.
Available NowHow It Works
Choose from Core, Upper Body, Lower Body, Cardio, Functional Training, Mobility & Stretches, or Pelvic Floor. No complicated programme selection — just pick what you want to train today.
Browse exercises by difficulty — Beginner or Intermediate. Tap any card to see the full description, step-by-step form guide, sets, reps, and rest time.
Head to the Workout Builder tab to create a single exercise or a superset of up to 4 movements. Set your work time, rest time, and number of sets — then let the timer and audio cues do the rest.
Start your timer and move. Work and rest phases run automatically with whistle sounds to mark each transition. Everything you need is on one screen — no distractions, no ads.
The Philosophy
Intentional was built on the belief that fitness doesn't need to be complicated, expensive, or cluttered with ads and subscription paywalls. Your body is enough. Your intention is enough. Everything else is noise.
No gym. No equipment. No contract. Just movement with purpose — wherever you are, whenever you're ready.
Ready?
No sign-up. No download. No payment. Just open the app and train.
Open Intentional — It's FreeWorks on any smartphone, tablet, or desktop browser · No account required · No ads