Home workouts of 20 minutes a day and food you already like. Coached by Mia Rowe.
in 12 weeks.
An honest pace: about half a kilo a week, without cutting out the food you love.
Week 1 · Start
Learn the basics on a mat at home. Eat what you eat now, plated a little smarter.
10 min a day
Week 4 · Build
More energy in the afternoon. Your jeans close a little easier.
−2 kg
Week 8 · Shape
The 4 pm sugar craving is gone. You sleep through the night.
−4 kg
Week 12 · Forma
Three 30-minute sessions a week, for good. The plan stays with you after the course.
−6 kgChange anything and watch your plate and your week-12 goal update.
We never go below a safe minimum. This is a starting point, not medical advice.
Today's session: 20 min, no equipment.
Small things that make the 12 weeks easier to keep.
10 minutes before coffee. Joints, breath, no sweat.
For the back after a day at the desk, and for better sleep.
60 meals, 15 minutes each, from a normal supermarket.
One list for the week. Print it or keep it on your phone.
0kg in 12 weeks
I have two kids and a full-time job. Twenty minutes after they fall asleep was the only slot I had, and it was enough.
SSara, 36No time
0kg in 10 weeks
Mia had a baby too, so I trusted her. No jumping for the first weeks, just slow strength. My back stopped hurting first.
MMel, 29After baby
0kg in 12 weeks
I did my first real push-up in twenty years in week 9. The scale moved slowly, my energy moved fast.
JJo, 4740+
14-day refund if it is not for you.
$79
Do it on your own.
Most popular
$149
Most women choose this.
$299
For a personal plan.
After my second baby I was 18 kg heavier and had 20 minutes a day. FORMA is exactly what got me back, slowed down so it works for you too.
Do I need any equipment? A mat. Weeks 6 to 12 use a pair of light dumbbells or two water bottles.
I have never trained. Is it for me? Yes. Week 1 starts with eight basic moves and every exercise has an easier version.
Can I do it after having a baby? Yes, with your doctor's OK. The first weeks avoid jumping and focus on core and back.
Do I have to count calories? No. The calculator gives you a starting point, then you use the plate rule.
How fast will I lose weight? About half a kilo a week. Slower than crash diets, and it stays off.
What if I miss a day? Nothing happens. The plan moves with you. Two missed days in a row, the bot sends a 5-minute version.
Is it safe with health conditions? Talk to your doctor first. The VIP plan adapts the plan to what your doctor says.
Can I get a refund? Yes, within 14 days, no questions asked.
