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100% free online healthy weight programs

Free Fitness Routines for men


Virtual Personal Trainer is different because it really helps you succeed

Jenny, CA

What I have seen in my body, my mind and my overall health is amazing

Montse, Spain

Thank you for making such a positive change in my life

Matthew, UK

All the motivation you need to reach your goals

Mike, USA

The best weight loss guidance I ever had

Giuseppe, Italy

The most efficient online training approach

Richard, CA

It totally transformed me into a healthier version of myself

Dani, Italy

Below you will find some customized fitness routines we have created using JEFIT website. The first routine is intended for fast weight loss (best and fastest results in combination with the right daily calorie intake - see start for free now). The second one is for keeping the right fit body and weight over time (maintenance routine). Alternatively you can sign up for some of our personalized programs in order to meet your exact fitness or weight loss goals (Discontinued). 

 

 

Alternatively, you can follow or even create your own routines using other websites or phone apps such as NOON (for both workout and eating habits) or more workout/sport specific such as ENDOMONDO or JEFIT. There are many other available website and apps both paid or for free you can also use if you prefer. 


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Virtual Personal Trainer


calorie distance app
Tracking distance and calories

This simple routine will help you to lose weight and starting to make you fit from home

Abs routine
Working out your abs

Timer, resting time between sets.

Reps, repetitions. Sets, number of sets.

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Smart step counter

Chest and triceps routine
Working out your chest and triceps


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The total routine time should take you about 30-40 mins to complete. You should be able to increase the number of repetitions or sets as you notice progress on your fitness. We recommend to follow this routine at least 3 times a week though the more you do (perfect if every day), the faster your results ;-)

 

Still have no time?

Then go for a minimum workout: try all the above with the same timer and repetitions but only 1 set. This will take 10-12 mins to complete. No excuses!!!

walking/running routine
Walking or running

Either walking or running

Alternatively or complementary to our food intake tips (see start for free now) and fitness routines we recommend at least 30 mins of cardio work out every day, either walking or running, the faster the better. For lazy runners, a simple 30mins walk (3-4kms) in a daily basis is perfectly indicated for fast results.

This simple routine will keep you fit (Maintenance routine)

abs workout
7 mins abs

Oblique crunches, 20repetitions each side

push ups workout
3 mins push ups

50 narrow-arms push ups, 50 widely open arms

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The total routine time should take you about 10 mins to complete, only 1 set each exercise, no rest. You should be able to increase the number of repetitions as you notice progress on your fitness. Since this can be considered as a "mininum workout" we recommend you to follow this routine 7 days a week. Also read our "minimum workout" blog

walking/running routine
Walking or running

Either walking or running

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Plus in addition to the 10 mins calisthenic routine above we recommend at least 20-30 mins of cardio work out every day, either walking or running, the faster the better. 

Visit our blog for more fitness tips

Alternatively Virtual Personal Trainer can design more specific personalized programs in order to meet your exact fitness or weight loss goals (Discontinued). 


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