Add cardio exercises to the beginning or end of your strength workout. Choose from a variety of cardio options and Fitbod will automatically set the duration. 

Table of Contents

How It Works
How to Enable Cardio

How It Works

When you enable cardio, Fitbod will randomly select one cardio exercise per workout from your chosen activities. The amount of cardio added depends on your workout duration and Goal:

• Goals like Reduce Bodyweight and Improve Fitness include more cardio
• Strength-focused goals like Practice Powerlifting include less cardio

How to Enable Cardio

1. Go to the Workout tab → My Plan.
2. Scroll down to Preferences → Cardio then enable the toggle.
3. Choose whether to place cardio at the start or end of your workout.
4. Select your preferred cardio exercises.
5. Use the back button once you're done to save your changes.

Note: All cardio exercises are available to select regardless of your equipment settings in My Plan.

Boost intensity and efficiency with supersets and circuits!

• Supersets involve performing two exercises back-to-back with no rest in between. These exercises can target the same muscle group in different ways or work two different muscle groups.
• Circuits consist of three or more exercises (strength or cardio) performed in multiple rounds with minimal rest. This approach enhances both muscle endurance and cardiovascular fitness.

Table of Contents

How to Enable
How to Create Circuits & Supersets
Managing Supersets & Circuits
Moving and Reordering
Normalizing Weights
FAQ

How to Enable

1. Go to the Workout tab → My Plan
2. Scroll down to Training Format → Circuits & Supersets
3. Toggle them on or off

Exercises may be automatically grouped into supersets and circuits when enabled.

How to Create Circuits & Supersets

1. From the Workout tab, tap "..." at the top right
2. Tap Build superset/circuit. You can also do this during an in-progress workout
3. Select the exercises you want to group
4. Tap Save at the top right

Managing Supersets & Circuits

Tap the "..." icon next to the superset or circuit heading to access these options:

• Add Exercises: Add one or more exercises to the group
• Log All Exercises: Log all exercises in the group at once (available during a workout)
• Duplicate: Create a copy of the entire superset or circuit. Each copy can be edited independently
• Normalize Weights: Use a single weight across all exercises in the group (see below)
• Reorder Sections: Rearrange your workout sections
• Unbundle: Break the group apart into individual exercises

To move a superset or a circuit as a whole, you will need to short hold on the circuit or superset title to drag and drop the circuit or superset in any position within the workout.

Moving and Reordering

• To move an entire superset or circuit, long-press on the group heading and drag it to a new position.
• To move an exercise into or out of a group, long-press the exercise and drag it into the group or outside.

Normalizing Weights

You can normalize weights across a superset or circuit so you can use the same barbell or dumbbells for all exercises without changing plates between them.

To normalize weights in a circuit/superset in your workout:

1. Select the "..." icon next to the group heading
2. Normalize Weights of Superset / Circuit

If you see "Can't find weight match," the difference in weight between exercises is too large to find a common weight that maintains effective training.

Note: Normalize Weights is available on iOS only. 

FAQ

Is there a limit on how many exercises can be in a circuit?

No. You can add as many exercises as you want to a circuit.

Why does Fitbod suggest different weights for exercises in a superset?

Weight recommendations are based on your exercise history and the movement pattern of each exercise. Exercises targeting different muscle groups will often need different weights. Use Normalize Weights if you want to use the same weight across the group.

Make Fitbod truly yours! Custom exercises give you the freedom to track specialty movements, equipment-specific exercises, or anything else you do. Every rep counts, and so does every exercise.

Table of Contents

Overview
When to Use Custom Exercises
How to Create a Custom Exercise
Features and Capabilities
Limitations to Keep in Mind
How to Delete a Custom Exercise
Getting More from Custom Exercises
FAQ

Overview

Custom exercises are exercises you create yourself. Once created, they behave like any other exercise in Fitbod: you can add them to workouts, include them in saved workouts, and view them in your workout history.

You define the exercise details, including:

• Exercise name 
• Primary and secondary muscle groups 
• Tracking type (reps or timed) 
• Equipment (optional) 
• Whether the movement is unilateral or bilateral

When to Use Custom Exercises

Custom exercises are helpful when you want to:

• Log a movement that isn’t available in Fitbod’s exercise library.
• Track gym-specific machines or unique equipment.
• Differentiate between grips or stances (e.g., sumo vs. conventional deadlift.)
• Record activities outside traditional strength training (e.g., yoga, rock climbing, boxing drills.)

How to Create a Custom Exercise

1. Open the Workout tab. 
2. Scroll down and tap +Add Exercise. 
3. In the search box, start typing an exercise name. 
4. Scroll down to tap +Create New Exercise. 
5. Confirm the exercise name (for example, Belt Squat Machine). 
6. Select the primary muscle group. Add secondary muscle groups if needed. 
7. Choose how you want to track it: 
   • Reps (weight-based or bodyweight) 
   • Timed (weight-based or bodyweight) 
8. Choose whether the exercise is: 
   • Unilateral (one side at a time, for example single-leg press) 
   • Bilateral (both sides together, for example standard leg press) 
9. Select equipment from Fitbod’s list if applicable, or leave it blank for bodyweight. 
10. Tap Done to save. Your custom exercise is now available and can be logged.

Features and Capabilities

With custom exercises, you can:

• Add exercises with custom names, muscle assignments, and tracking types.
• Mark exercises as unilateral or bilateral.
• Add custom exercises to any workout, including saved workouts.
• Track them in your workout history over time.
• Calories and recovery tracking count toward your totals.

Keep in Mind

• Cannot be edited after creation. Delete and recreate to make changes. 
• Will not appear in automatic workout recommendations. 
• Counts toward muscle recovery but doesn't influence other exercise suggestions. 
• Does not support distance-based tracking (miles, kilometers, etc.)

How to Delete a Custom Exercise

Custom Exercises must be deleted and recreated if changes are needed. 

1. Go to the Workout tab. 
2. Tap My Plan (top left). 
3. Scroll to Preferences > Manage Exercises. 
4. Search for your Custom Exercise. Select it, then tap Delete (top right).

⚠️ Once deleted, it cannot be recovered. If you'd like the exercise, you’ll need to create it again.

Getting More from Custom Exercises

Missing Equipment & Movements

Custom exercises are useful for logging movements that don’t exist in Fitbod’s library, including:

• Gym-specific machines (e.g., Hoist bicep curl machine, hack squat variations)
• Rehabilitation or physical therapy movements (e.g., banded shoulder rotations)
• CrossFit-style or other tools (e.g., sandbag, mace swings)
• Equipment not yet in Fitbod (e.g., ab torso machine, hip thrust machine)
• Martial arts, sports training, or other activities (e.g., boxing drills, yoga, pilates)

Non-Traditional Workouts

Fitbod is optimized for strength training, but you can still log other activities using Custom exercises.

Examples include yoga, pilates, rock climbing, basketball, sprinting, golf, or martial arts training.

Example: Logging a yoga session

1. Go to the Workout tab.
2. Scroll down and tap +Add Exercise to open the exercise library.
3. Type “Yoga” (or a specific flow/session name).
4. If not found, select Create New Exercise.
5. Enter the exercise name (e.g., “Yoga Flow”).
6. Assign muscle groups.
7. Select Timed as the exercise type.
8. Tap Done.

Alternative Grips & Stances

You can create separate custom exercises to track variations more precisely, such as:

• Grip differences (e.g., wide-grip vs. close-grip pull-ups)
• Stance changes (e.g., sumo vs. conventional deadlift)
• Machine setup differences (e.g., different incline levels for bench press)

FAQ

Where can I find my custom exercises?

Once you’ve created a custom exercise, it’s saved in your personal library. They’re only visible to you and not shared with other Fitbod users. You can find them whenever you want to add to a workout:

1. Go to the Workout tab.
2. Scroll down and tap + Add Exercise.
3. Open the Categories tab.
4. Select Added By Me to see all of your custom exercises.

Can I edit a custom exercise?

No. Once a custom exercise is created, its details (name, muscle groups, type, etc.) cannot be changed. If you'd like to adjust something, delete the exercise and create it again with the updated information.

Why can't I see the "Create New Exercise" option?

If you don’t see the option to create a custom exercise, try the following:

• Log out and log back in 
• Reinstall the app if needed
• Scroll down to the very bottom after typing in the search bar. 

Will my custom exercises be visible to others?

No. Custom exercises are private and tied only to your account.

Does the Fitbod algorithm consider custom exercises?

At this time, the Fitbod algorithm does not automatically adjust recommendations for custom exercises. However, you can manually track your progress and adjust your workout accordingly.

Do custom exercises affect my muscle recovery tracking?

Yes. Muscle recovery is calculated based on the primary and secondary muscle groups you assign. However, custom exercises don’t influence Fitbod’s future exercise recommendations.

Do custom exercises contribute to calories burned?

Yes. Any custom exercise can count toward your total calories burned. Fitbod uses a general strength-training estimate, so the calorie number may not be exact, but your effort is always included.

Can I use custom exercises in saved workouts?

Yes. Once you create a custom exercise, you can add it to a saved workout.

Fitbod gives you two ways to customize your workout for the day:

1. Swap Menu: Change your muscle focus or switch to a different workout entirely.
2. Training Session Mods: Adjust the workout duration and equipment for today's workout.

Settings like Fitness Goal and Variability are now part of My Plan so they stay consistent across workouts instead of unintentionally resetting each day.

This keeps your daily workout focused on what you're most likely to change in the moment, like how much time you have or what equipment is available.

Important: Seeing options like Variability, Fitness Goal, or Difficulty below your workout? Click here.

Table of Contents

Swap Menu
Training Session Mods
Looking for More Settings?

Swap Menu

Tap the Swap button at the top of your workout to access options for your workout.

Note: Available options may vary based on your training split and if Focus Exercises are enabled. 

Swap Within Your Training Split

If your plan has multiple days (like Push/Pull/Legs), quickly switch to a different day. For example, swap from Push to Pull if that fits your schedule better.

Pick Muscles

Choose a different muscle focus like Recovered Muscles, Push, Pull, Upper Body, Lower Body, or Full Body. Available options may vary based on your training plan and Focus Exercises.

Choose a different training focus for today:

• Recovered Muscles - Your two most recovered primary muscle groups
• Push Muscles - Chest, Shoulders, Triceps
• Pull Muscles - Back, Biceps
• Upper Body
• Lower Body
• Full Body - All major muscle groups

Saved Workouts

Access workouts you've previously saved to quickly load a favorite session.

Create From Scratch

Build a completely custom workout by selecting your own exercises.

On-Demand Workouts (iOS only)

Browse pre-built workouts designed for specific goals or time constraints.

Import Workouts (Android only)

Import a workout from a photo or screenshot.

Training Session Mods

Use the training session mods to make quick adjustments to your workout:

Duration

Adjust how long your workout lasts, from 15 minutes to 1 hour and 30 minutes. Fitbod automatically scales the number of exercises based on your selection.

Great for days when your schedule changes but you still want an effective session.

Equipment

Switch up your available equipment for today's session. Perfect if you're working out in a new environment. 

Looking for More Settings?

Settings like Fitness Goal, Difficulty, Exercise Variability, and Warm-up/Cooldown (Stretching) are now configured in My Plan. Changes made there will apply to all future workouts.

You can edit workouts in Fitbod both before you start, while you’re in progress, and even after the workout has been logged. This guide shows you what changes can be made at each stage.

Table of Contents

Before Starting a Workout

Swap Menu

On the Workout Tab

Using Filters

Managing Supersets & Circuits 

During a Workout

On the Exercise Details Screen

Managing Supersets & Circuits 

After a Workout

Edit, Save, or Delete a Logged Workout

Edit Exercises Within a Logged Workout

FAQ

Can I edit a logged workout?

Before Starting a Workout

From the Workout tab, you can prepare and customize your workout before you begin.

Swap Menu

The Swap Menu is now the main place to adjust your workout before starting.

Previously, options like change your muscle split or muscle groups were directly on the Workout Tab, but they’ve been moved to the Swap Menu so all options are in one place. From here, you can:

Edit Your Muscle Split

1. Tap Swap at the top right on the Workout Tab.
2. Select Pick Muscle Groups to select a different split for the day: 
   Recovered muscles, Push muscles, Pull muscles, Upper body, Lower body, or Full body
3. Fitbod will regenerate the workout based on your changes.

Edit Target Muscle Groups

⚠️ Important Note: Some muscle groups require equipment. For example, there are no bodyweight-only bicep exercises. Without weights or a pull-up bar, Fitbod may not include biceps in your workout.

1. Tap Swap at the top right on the Workout Tab.
2. Tap Pick Muscle Groups.
3. Click Select muscle groups...
4. Select the muscles you want to target then tap Save.
5. Fitbod will generate a new workout based on your selections.

Create a Workout From Scratch

Build a fully custom workout, one exercise at a time.

1. Tap Swap at the top right on the Workout Tab.
2. Click Create Workout From Scratch.
3. Add as many exercises you'd like to your workout.

On the Workout Tab

• Add an Exercise: Scroll to the bottom of your exercise list > Tap +Add Exercise.
• Replace an Exercise: Swipe left > Tap Replace.
• Delete an Exercise: Swipe left > Tap Delete.
• Reorder Exercises: Tap and hold an exercise, then move it to the spot you want in your workout.

Using Filters

When adding or replacing an exercise, you’ll see options to refine the list. Filters are optional, but they can help you quickly find the exercise you want.

When Adding an Exercise

Tap the Filter icon (top left) to:

• Show only exercises that match your available equipment
• Sort Alphabetically or by Most Logged

And you can tap the tabs at the top:

• All: Browse every exercise in Fitbod
• By Muscle: Browse by muscle group (chest, legs, back, etc.)
• Categories: All Exercises, Recently Added, Added by Me (Custom Exercises), By Muscle Groups, By By Equipment, Weighted Exercises, Bodyweight Only, Bodyweight with Equipment, Cardio, Stretching & Mobility, and Pregnancy.

When Replacing an Exercise

• Tap the Filter icon (top right) to:
  • Sort by Best Replacements, Your Most Logged, Your Least Logged, or Never Logged
  • Filter by equipment (Your Equipment, No Equipment, Same Equipment, Different Equipment)

Managing Supersets & Circuits 

This feature lets you group exercises together so you can perform them back-to-back with minimal rest, adding both efficiency and intensity to your workouts. Most editing options are available both before and during a session.

For more detailed guidance and FAQs, check out the full Circuits & Supersets guide.

During a Workout

Once you start the workout, you can make adjustments as you go.

On the Exercise Details Screen

• Edit Reps or Weight: Tap Reps or Weight field > Enter a new value.
• Add a Set: Scroll down > Tap +Add Set.
• Delete a Set: Swipe left on the set > Tap Delete.
• Add a Warm-Up Set: Tap More (top right) > Add Warm-Up Set.

Managing Supersets & Circuits 

You can continue editing Supersets and Circuits once your workout has started.

Build Superset/Circuit

1. Tap ... (top right) > Build Superset/Circuit.
2. Select exercises to be a part of the superset/circuit.
3. Tap Create (Android) or Save (iOS).

Normalize Weights (iOS only)

1. … (next to the Superset/Circuit).
2. Click Normalize Weights.

⚠️ Important Notes:

• On Android, this feature isn’t supported yet.
• If you see the alert “Can’t find weight match”, it means the weight difference between exercises is too large for Fitbod to create a balanced set/rep scheme.

For more detailed guidance and FAQs, check out the full Circuits & Supersets guide.

After a Workout

You can also make edits to workouts you’ve already logged from the Log Tab.

Edit, Save, or Delete a Logged Workout

1. Tap Log (bottom right of the app).
2. Scroll to find the workout you want.
3. Tap the … next to the workout.
   • Save New Workout: Give it a name so you can load the same workout again later (More details: Save a Workout.)
   • Edit Workout Duration: Enter a new time then tap Done to save.
   • Delete Workout: Removes the entire workout from your log.

Edit Exercises Within a Logged Workout

1. Tap the workout to open it from Log.
2. From here, you can:
   • Edit exercise details: Tap an exercise to adjust reps, sets, or weight.
   • Add an exercise: Tap the +.
   • Delete an exercise: Tap … next to the exercise > Delete.

FAQ

Can I edit a logged workout?

Yes. You can edit workouts you’ve already logged. Go to the Log tab then tap the … next to a past workout to change the workout duration or delete it from your log completely. If you tap into a workout, you can adjust sets, reps, or weights on each exercise, add new exercises with the +, or delete exercises from the workout.

Exercise Variability controls how often your exercises change between workouts. Choose more repetition to track progress on specific movements, or more variety to keep training fresh and explore new exercises.

Table of Contents

Variability Options
Adjusting Exercise Variability

Variability Options

Adjusting Exercise Variability

1. Go to the Workout tab → My Plan
2. Scroll to Training Format → Exercise Variability
3. Choose from More Consistent, Balanced, or More Variable
4. Tap the back button to save your selection

Indicate your exercise preferences to shape your workouts. Tell Fitbod which exercises you want more of, less of, or never want to see.

Table of Contents

Preference Options
How To Set Preferences
FAQ

Preference Options

These preferences help tailor your workouts to your goals, equipment, and personal preferences. Think of it as a way to nudge the app toward your preferences (except for "Don't Recommend Again", which will exclude the exercise entirely).

Recommend More Often

Increases the likelihood of an exercise appearing in your workouts. Your workout duration, recovery, and other settings still influence what's recommended.

Recommend Less Often

Decreases how often an exercise appears but won't remove it completely. Use this for exercises you can do but don't enjoy.

Don't Recommend Again (Exclude)

Removes the exercise from all future recommendations. If the exercise is in your current workout and hasn't been started, it will be replaced immediately.

How To Set Preferences

From a Workout

1. Tap the "..." menu next to any exercise.
2. Choose Recommend More Often, Recommend Less Often, or Don't Recommend Again.

Note: Don't Recommend Again will immediately prevent an exercise from generating.

From My Plan

1. Go to the Workout tab → My Plan.
2. Scroll down to Preferences → Manage Exercises.
3. Search for the exercise, or tap the filter icon to view only exercises you’ve already rated.
4. Select the exercise and update your preference.

FAQ

Why am I still seeing an exercise I set to “Less”?

“Less” reduces how often an exercise shows up by 20-40%. It won’t avoid an exercise completely. If you want to completely avoid an exercise, exclude it using Don’t Recommend Again.

Why don’t I see an exercise I set to “More”?

“More” increases the chances of seeing an exercise by 40-60%, but your profile settings (equipment, recovery, goals, workout length) affect recommendations as well. For even higher likelihoods, you could try excluding the exercises you tend to replace. This frees up slots for your preferred exercises to appear.

Can I reset all my exercise preferences at once?

There's no bulk reset option in the app. You can update preferences individually through Manage Exercises, or contact support@fitbod.me to reset them all at once.

How can I exclude all bodyweight exercises?

There isn’t a one-click setting to remove all bodyweight moves. But you can:

• Exclude them one by one: Go to My Plan > Preferences > Manage Exercises, search for a bodyweight exercise (like push-ups), and choose Don’t Recommend Again.
• Set to Less: If you just want fewer bodyweight moves, choose Recommend Less Often.

⚠️ Important Note: Bodyweight exercises are often included to support your goals, recovery, or when equipment is limited. Excluding too many exercises can limit the amount of exercises your workout can generate.

What if I see an excluded exercise in my workout?

You can still add excluded exercises to your workouts manually, including any saved workouts. Excluding only prevents the app from recommending them automatically.

Table of Contents

How to Set Up Resistance Bands

On the Fitbod app (iOS & Android)

Customizing Your Band Collection

On the Fitbod app (iOS & Android)

How They Work in Your Workouts

 

How to Set Up Resistance Bands

Customize your resistance band collection to fit your training needs. Your selected bands will be used for workouts and exercise recommendations, creating a more personalized experience.

To receive workouts with band exercises, you first need to enable resistance bands in your Gym Profile under Available Equipment.

On the Fitbod app (iOS & Android)

1. Open your Gym Profile then select Available Equipment.
2. Scroll down to Resistance Bands and select See All Resistance Bands.
3. Select one or more:
   • Handle Bands
   • Mini Loop Bands
   • Loop Bands
4. Tap Save to apply changes.

⚠️ Important Note: Enabling bands in your Available equipment only makes band exercise available to be generated in your Fitbod workouts. To adjust which bands Fitbod assumes you have, you can customize your band collection. (Keep reading!)

Customizing Your Band Collection

Once resistance bands are enabled, you can customize your band collection to match the colors and tension levels of your actual equipment. By default, Fitbod uses the Fitbod Store bands, but you can customize it as needed. Here's how to do so:

On the Fitbod app (iOS & Android)

1. Go to your Gym Profile then select Available Equipment.

2. Scroll to Resistance Bands → Tap See All Resistance Bands.

3. Tap Edit for one of the three Resistance Band types (Loop, Mini, or Handle).
4. Make your changes:
   • Edit a band: Tap an existing band, modify the color or tension level, then Save.
   • Remove a band: Tap the "..." (top right) > Delete Bands. Tap "X" next to a band, then Save.
   • Add a new band: Tap "+", select a color and tension level, then Save.  

How They Work in Your Workouts

Resistance band exercises are recommended based on reps, not weight. While your selected band collection is considered, exercise suggestions remain the same across resistance levels.

💡 Note: You can increase or decrease reps based on personal preference and intensity. Future recommendations will adjust accordingly.

Table of Contents

Overview

How to Turn the Rest Timer ON/OFF

How to Turn Rest Timer Notifications ON/OFF

iOS and Android

How to Adjust the Rest Timer

iOS and Android

Overview

Resting in between exercise sets is necessary to increase muscular endurance during a workout which allows you to accomplish more before exhaustion. Fitbod's Rest Timer allows you to keep track and stay focused in between each set of your workout. Once you log a set, the countdown timer will start and a tone and/or vibration will emit when it’s time for your next set.

Not sure how much time is needed in between each set? When activated, Fitbod's Rest Timer displays the proper rest period in between sets for any given exercise. The Rest Timer can be activated in any given exercise by switching the timer icon from OFF to ON.

How to Turn the Rest Timer ON/OFF

The rest timer icon can be found within the exercise details next to the # of sets display (directly under the exercise title).

***Important Note:

Please keep in mind, that this setting will only make rest timers available during your workout. If you'd like to receive notifications of the rest timer completing during your workout, please turn on the notification setting which can be found in the next section of this article.

How to Turn Rest Timer Notifications ON/OFF

iOS and Android

In Settings, under Workout Settings, you can turn your rest timer notifications on in order to be notified when your rest time has ended if you leave the Fitbod App. You can close the app, browse other apps or lock your phone and still be notified when it’s time to start your next set.

To turn Rest Timer Notifications ON,

1. Start on the Log screen
    
2. Select the Settings icon (top right)
3. Scroll to the Workout Settings section
4. Select Notifications (screenshot below)
5. Toggle When rest timer has ended to ON (screenshot below)

Step 4

Step 5

***Important Note:

You need to have the app open to hear the timer go off. If you leave the app for another one or the screen goes to sleep, the app will send you a push notification instead of making a sound. So, if you switch songs between sets or your phone falls asleep fast, you'll need to toggle Push Notifications on too.

How to Adjust the Rest Timer

iOS and Android

You can also adjust the timer to fit your capabilities by selecting "(time) REST" in pre-workout screen or during a workout in progress. Adjusting the Rest Timer in pre-workout screen will adjust all rest timers for the exercise. During a workout in progress, rest timer adjustments only affect the current timer and NOT all rest timers for the exercise.  

Rest Timer Adjustment

***Important Note:

Rest timers are only for a singular exercise for a singular workout. They are generated depending on the difficulty of the lift so the rest time for an exercise today may not be the same rest as the next time you perform the same exercise. Therefore changing the rest time will only persist for that workout.

Add stretching to your workouts to warm up before training or cool down afterward. Warm-ups increase heart rate and blood flow, reduce injury risk, and improve mobility. Cool-downs return your body to a resting state, prevent lightheadedness, and reduce soreness.

Table of Contents

Types of stretching exercises
How to enable stretching
How stretching affects your workout time
Why you might see fewer stretches than expected
FAQ

Types of stretching exercises

Soft Tissue

Foam rolling exercises that increase blood flow and muscle elasticity. These exercises are often included at the start of a workout to prepare your muscles and connective tissue for movement.

Dynamic Stretches

Controlled movements that take your joints and muscles through their full range of motion. These stretches focus on active movement patterns rather than holding static positions, making them ideal for warm-ups.

Static Stretches

Hold a stretch position without movement to lengthen muscles and improve flexibility. These stretches are most commonly used during cool-downs when your muscles are warm.

Primers (iOS only)

Activation exercises that prepare your muscles for heavy lifting. Only available as a warm-up to help prime specific muscle groups before your main workout.

Note: Exercise availability depends on your individual settings.

How to enable stretching

1. Tap My Plan.
2. Scroll to Preferences > Stretching.
3. For each stretch type you want to use:
   • Toggle ON.
   • Select timing: Warm-up or Cool-down.
4. Enable as many or as few as you'd like. 
5. Tap the back button > Done.

Your stretches will now appear in collapsed sections at the top (warm-up) or bottom (cool-down) of your workout. 

Tap Warm-Up or Cool-Down to expand and see the exercises.

Setup examples

• Quick warm-up: Soft tissue (warm-up) only.
• Warm-up+recover: Soft tissue (warm-up), static (cool-down).
• Full mobility: All types enabled.

How stretching affects your workout time

Stretching time is included within your total workout duration, not added on top.

Fitbod reserves approximately 10% of your workout (up to 10 exercises) for mobility work, which means less time for your main exercises unless you increase your total duration.

Why you might see fewer stretches than expected

The app filters out mobility exercises based on:

• Missing equipment: If you don't have a foam roller, soft tissue exercises won't generate.
• Excluded exercises: Stretches you've excluded in Manage Exercises won't be recommended.
• Muscle relevance: Stretches must be relevant to the muscles you're training.

FAQ

Why is my workout shorter when I enable stretching?

Stretching time is included within your total workout duration, not added on top. When you enable stretching, time is reserved from your workout for mobility exercises.

Can I enable multiple types for warm-up or cool-down?

Yes. You can enable as many types as you want. 

Can the same stretch type be both warm-up and cool-down?

No. Each type (soft tissue, dynamic, static, primers) can only be set as warm-up OR cool-down at a time, not both simultaneously. However, you can change this setting anytime in My Plan.

Why don't I see primers on Android?

Primers are currently only available on iOS. 

What if I don't have a foam roller?

If you don't have foam rolling equipment selected in your gym profile, soft tissue exercises won't be recommended. Fitbod only suggests stretches you have the equipment for.

Table of Contents

Overview

How to Enable Timed Intervals

How Timed Intervals Work

Workout Duration for Timed Intervals

Editing Timed Intervals

Logging Reps in Timed Intervals

Timed Intervals: Frequently Asked Questions

Can I create a custom workout with Timed Intervals?

Can I adjust rest time between exercises grouped in a Timed Interval?

Why am I only getting single-exercise intervals?

Is Timed Intervals available on Android?

Overview

Get ready to break a sweat with our HIIT-inspired Timed Intervals! This feature brings intensity and variety to your training by structuring exercises around set time intervals.

Timed Intervals adapt to your fitness level, ensuring an effective and engaging workout. Your goal is to perform as many reps as possible within the allotted time while maintaining proper form. Like Supersets and Circuits, Timed Intervals involve multiple exercises performed in rounds. Though in some cases, a single exercise may be assigned as an interval.

How to Enable Timed Intervals

To activate Timed Intervals in your workouts:

1. Open Fitbod and navigate to the Workout tab.
2. Tap on your Gym Profile at the top of the screen.
3. Scroll down to Workout Settings and select Timed Intervals.
4. Toggle Timed Intervals ON.
5. Choose when you want Timed Intervals to appear in your workout:
   • At the beginning
   • At the end
   • Create entire workout with Timed Intervals

How Timed Intervals Work

Once enabled, Fitbod will generate workouts that include timed sets. Here’s how they function:

• Perform as many reps as possible within the given time.
• Rest periods are automatically set based on your fitness level.
• Suggested rep counts can be modified based on your performance.
• Auto-play mode allows you to transition through exercises hands-free.
• The number of intervals per exercise depends on workout duration (see below for more details).
   

Workout Duration for Timed Intervals

The number of interval sets per exercise is determined by your total workout duration:

• If your workout is longer than 30 minutes, you may notice more interval sets (8-12) per exercise. This ensures that workout time is evenly distributed across all exercises.
• If you prefer a lower number of intervals per exercise, consider a workout duration of 30 minutes.
   

Editing Timed Intervals

You can customize your Timed Interval workouts in several ways:

• Add exercises: Tap the “+” button to include additional exercises.
• Group exercises: Select multiple exercises and tap “Group as Timed Interval”.
• Adjust duration: Tap the “...” menu next to the interval and select Change Duration.
• Reordering intervals: Long-press the interval and drag it to a new position in your workout.
  
   

Logging Reps in Timed Intervals

After completing a timed set, you can log your reps:

• You will receive rep count suggestions based on your past performance.
• If you perform more or fewer reps, update the count before moving to the next set.
• The algorithm will adjust future recommendations based on your logged data.

Timed Intervals: Frequently Asked Questions

Can I create a custom workout with Timed Intervals?

Yes! When building a workout from scratch, you can add exercises and group them as a Timed Interval.

Can I adjust rest time between exercises grouped in a Timed Interval?

Rest time is automatically set based on your fitness level, but you can always manually adjust it in the exercise detail page.

Why am I only getting single-exercise intervals?

Fitbod’s algorithm determines whether to group multiple exercises or assign a single exercise based on your workout structure. If you prefer multi-exercise intervals, you can manually add and group exercises.

Is Timed Intervals available on Fitbod's Android app?

Currently, Timed Intervals is only available on iOS, and we don’t have immediate plans to bring this feature to Android.

We're working on improving the iOS experience first to make sure it's the best it can be before bringing Timed Intervals to Android. Your feedback plays a big role in shaping future updates, and when we do launch it on Android, we want it to be a solid, well-designed feature that works great for everyone.

If you’d like to vote for this feature to be added to Android, please check out the idea in our public Feature Request Board! This is also a great place to submit new ideas or engage with existing requests.

For details on how to use or navigate our Feature Request Board, check out this article. 

Quickly customize your daily workout with mods. These changes only affect your current workout.

Important: We're in the process of streamlining workout customization! If you're seeing only Duration and Equipment at the top, check out our updated guide here. 

Table of Contents

Workout Duration
Muscle Splits / Swap Menu
Equipment
Fitness Goal
Difficulty
Exercise Type
Exercise Variability
Warm-up/Cooldown

Workout Duration

Adjust how long your workout lasts for the day, from 15 minutes to 1 hour and 30 minutes. Fitbod will automatically scale the number of exercises based on your time selection.

Great for days when your schedule changes but you still want an effective session.

Muscle Splits / Swap Menu

Note: Available options may vary based on your training split and if Focus Exercises are enabled. 

Change your muscle focus for today using the Swap Menu.

Tap Swap at the top of your workout screen for options:

Swap Within Your Training Split

If your plan has multiple days (like Push/Pull/Legs), quickly switch to a different day. For example, swap from Push to Pull if that fits your schedule better.

Pick Muscles

Choose a different muscle focus like Recovered Muscles, Push, Pull, Upper Body, Lower Body, or Full Body. Available options may vary based on your training plan and Focus Exercises.

Saved Workouts

Load a workout you've previously saved.

Create from Scratch

Build a custom workout by selecting your own exercises.

On-Demand Workouts (iOS only)

Browse pre-built workouts designed for specific goals or time constraints.

Import Workout (Android only)

Import a workout from a photo or screenshot.

Equipment

Switch up your available equipment for the day. Perfect for when you're working out in a new environment.

Fitness Goal

Change your fitness goal for just today's workout. Explore something new or align with how you feel.

Available goals include:

• General Fitness: Balanced workouts for fat loss and muscle gain.
• Bodybuilding/Hypertrophy: Higher reps and isolation exercises for muscle growth.
• Strength Training: Focus on compound lifts and strength development.
• Muscle Tone/Circuit Training: Fast-paced, high-rep routines for endurance and tone.
• Powerlifting: Train the big three: squat, bench press, and deadlift.
• Olympic Weightlifting: Focus on snatch, clean, and jerk (advanced only).

Learn more: Fitness Goal

Difficulty

Feeling low energy or extra strong? Adjust the difficulty level of today's workout:

• Lower difficulty for a lighter session.
• Increase for more advanced movements and intensity.

Exercise Type

Choose to:

• Use All Equipment available.
• Switch to Bodyweight Only for this session.

Exercise Variability

Control how much variety you want for today's workout:

• More Consistency: Stick with familiar movements.
• Suggested Variability (default): Balanced mix.
• More Variability: Try new exercises for novelty and challenge.

⚠️ Important Note: Only available if you’ve logged 30+ workouts.

Learn more: Exercise Variability

Warm-up/Cool-down (also known as Stretching)

Easily add a:

• Warm-up: Mobility and primer exercises before your session.
• Cool-down: Stretching or soft tissue work after your session.

Great for injury prevention and overall performance.

Learn more: Stretching / Warm-up & Cool-down

Warm-up sets are lighter sets performed before your working sets. They help prepare your body for heavier lifts by loosening joints, raising your heart rate, and increasing blood flow to your muscles.

Fitbod automatically adds warm-up sets based on the exercise and your working weight, building up gradually to your first working set. Not every exercise will include them as warm-up sets are only added to weighted exercises, and only for the first exercise targeting each muscle group. Barbell exercises like squats and bench press may include more warm-up sets than dumbbell or machine exercises.

How to Enable

1. Go to the Workout tab → My Plan.
2. Scroll down to Training Format and enable Warm-Up Sets.

Your changes are saved automatically. Warm-up sets will appear in your next generated workout for exercises where they apply.