From fat-burning HIIT to bodybuilding isolation movements — every exercise with full form breakdowns, optimal sets & reps for each goal, muscle targets, common mistakes, and which goals it serves best. Filter by goal below.
High-intensity, high-calorie-burn movements that maximise fat burning while preserving muscle mass. Combine with a caloric deficit. Aim for heart rate at 70–85% max HR and minimal rest between sets (30–45 sec) for fat loss training.
Sustainable, lower-impact movements ideal for people new to exercise or returning after injury. Focus on consistency and building habits rather than intensity. These exercises build fitness, burn calories, and are easy on joints.
Compound and isolation movements optimised for hypertrophy (muscle growth). Work in the 8–12 rep hypertrophy range with controlled tempo (3 sec eccentric). Rest 60–90 seconds between sets. Focus on progressive overload — the single most important variable for muscle growth.
Isolation movements and advanced techniques (drop sets, supersets, cable variations, mind-muscle connection) used to sculpt and define specific muscle groups. Best used after mastering compound movements. The detail work that creates the aesthetic physique.
The big lifts that build raw strength and neuromuscular efficiency. Work in the 1–5 rep range with maximum weight and full rest (2–4 minutes). These movements transfer to everything else in the gym and in everyday life. Technique is everything at heavy weights.
Cardiovascular exercise for fat burning, heart health, and metabolic conditioning. Choose based on your goal: HIIT for fat loss and time efficiency, LISS (low-intensity steady-state) for recovery and beginners, sport-specific conditioning for performance.
A strong core protects the spine, improves performance in every other lift, and creates the visible midsection revealed when body fat is low. Train with a mix of anti-rotation, anti-extension, and rotation movements — not just crunches.
Where to focus your training energy depending on your primary goal.
Full week-by-week schedules combining the exercises above into structured, progressive programmes.
Every exercise programme works 10× better with the right nutrition behind it.