🏠 No Equipment Needed WHO 2023 Guidelines All Levels

Home Workout Hub

Science-backed exercises you can do anywhere — no gym, no equipment. Full body, strength, flexibility, and recovery programmes.

30+

Exercises

Categories

7-Day

Weekly Plan

Built-in

Rest Timer

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WHO 2023 Physical Activity Guidelines

150–300 min moderate intensity OR 75–150 min vigorous intensity per week. Muscle-strengthening 2+ days/week. Reduce sedentary time.

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Exercise Library

No equipment · All levels · Evidence-based

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7-Day Weekly Plan

Balanced programme — work + rest + recovery

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Today's Session Tracker

Tap a day above to load your session

Select a day above to load exercises

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Rest Timer

Built-in countdown for rest periods

02:00

Elite Coaching

Osteva Coach uses AI memory to track your progress, identify gaps, and adapt your home workout plan every week.