FORM
A home workout app that builds the session for you, free and no equipment needed
Most people do not stop training because they lack willpower. They stop because deciding what to do, in the space they have, with the time they have, is a chore every single day. FORM's home workout app removes that decision: tell it your level, your space and how long you have got, and it generates a balanced circuit you can start straight away. No equipment required, injury-aware by default, and free forever.
THE GENERATOR
A balanced circuit, built around your space and level
The free AI workout generator asks a few simple things: how much time you have, how much room, and whether you want it hard or gentle today. It then builds a session that covers push, pull, legs and core so you are not accidentally training the same thing every day. Ten minutes in a hotel room and forty-five in the garden produce genuinely different workouts, not the same list trimmed. You get clear sets, reps and rest, and a timer that runs the whole thing so you are not fiddling with your phone between rounds.
NO KIT REQUIRED
Bodyweight first, so nothing stops you starting
Every generated session works with nothing but the floor and your own bodyweight, which means the excuse of not owning a bench or a rack disappears. If you do have a couple of dumbbells, a band or a chair, you can tell FORM and it will fold them in, but the default assumes an empty room. That makes it a genuine no equipment workout app rather than one that quietly needs a home gym to be useful. It also travels: the same app that runs your living room session runs the one in a cramped Airbnb.
INJURY-AWARE
A bad knee or back changes the workout, not your whole week
This is where a generic list of exercises falls down. Tell FORM you have a dodgy knee, a sensitive lower back, a cranky shoulder or a wrist that complains, and it swaps the movements that would aggravate it for ones that train the same muscles safely. Deep lunges become supported variations, floor presses replace overhead work, and hinges get scaled so your back is not the limiting factor. You are steering the plan around real life, not abandoning the session because one joint is having a bad week. Auto-progression still nudges the difficulty up as you get stronger, so working around a niggle does not mean standing still.
KNOW THE MOVE
How-to demos so you are never guessing the form
An exercise name is useless if you have never done it. Each movement in a FORM session comes with a short how-to demo and cues, so a Bulgarian split squat or a hollow hold is something you can actually perform rather than a term you have to go and search. Good form is what keeps home training safe when there is no coach in the room, and it is what makes the injury-aware swaps worth anything. If a movement still does not feel right in your body, you can swap it and the app keeps the session balanced.
GENTLE OPTIONS
Days when hard is the wrong answer
Consistency beats intensity over a year, and some days the honest move is to keep momentum without hammering yourself. FORM has gentle-movement and mobility options for low-energy days, recovery days, or when you are easing back after illness or a long break. It also logs cardio and gentle walks, so a mobility flow or a walk still counts as showing up. The point is momentum: a small session done beats a big one skipped, and the consistency mosaic quietly rewards you for turning up rather than punishing you for the day you did not.
THE WHOLE PICTURE
Training is half the job, so nutrition sits alongside it
Home workouts change your body faster when eating is roughly on track, which is why FORM is a nutrition and training app rather than a workout list bolted onto nothing. The free tier also lets you log food, scan barcodes, save recipes and track your weight, so the session you just did connects to the fuel around it. You are never forced into the paid tier to use the generator. Pro adds things like adaptive weight-trend targets and AI describe-it macros if you want them later, but the workout side is genuinely free.
FAQ
Frequently asked questions
Is the home workout generator actually free?
Yes. Generating workouts, running the timers, logging your training and tracking your weight all sit in FORM's free-forever tier. There is no trial clock on the generator. Pro (around £59.99 a year or £9.99 a month, check current terms) adds nutrition features like AI describe-it macros and adaptive targets, but you do not need it to train.
Do I need any equipment?
No. Every session is built to run on bodyweight alone, so an empty room is enough. If you happen to own dumbbells, a resistance band or a bench, you can tell FORM and it will use them, but nothing is required to get a full, balanced workout.
How does the injury-aware part work?
You tell FORM about a problem area such as a knee, lower back, shoulder or wrist, and it substitutes any movement that would aggravate it for one that trains the same muscles more safely. It scales or supports movements rather than just deleting them, so the session stays balanced and you keep progressing around the niggle.
What if I have very little time?
Tell it. A ten-minute session and a forty-five-minute session are built differently, not just trimmed. A short, honest workout still counts towards your consistency, which over weeks matters far more than the length of any single day.
Can I do gentle or recovery days?
Yes. FORM includes gentle-movement and mobility options for low-energy or recovery days, and it logs cardio and walks too. The idea is to keep momentum without forcing intensity, so an easy day still counts as showing up.
Is it just workouts, or nutrition too?
Both. FORM combines training and nutrition in one app so your sessions connect to how you eat. Food logging, barcode scanning, recipes and weight tracking are free alongside the workout generator, which is unusual for a home workout app.
Keep reading
Nutrition and training, one app
Free forever to start. Log food, scan barcodes, generate workouts and track your weight, with targets that adapt as you go.
Download FORM for iPhone