ABOUT

HealHub helps you to improve your sports experience. Here, you can get informed about your body and your health, determine the most suitable target for you, learn your calorie needs according to your goal, make an exercise plan and see exercise forms accordingly. You can also learn the answers of the most popular questions about fitness and contact us to get more information.

Calculate your BMI to determine your goal.
Calculate your caloric needs and macros due to your goal.
Create a workout program.
Learn exercise forms from the exercise guide.

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EXERCISE GUIDE

Select an exercise to learn how to do it.

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BODY MASS INDEX (BMI)

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Calculate your BMI to determine your goal.

BMI Calculator

YOUR BMI = [Not Entered]

BMI Categories:

Underweight: BMI < 18.5 (Gain weight)
Normal weight: 18.5 < BMI < 24.9 (Maintain)
Overweight: BMI > 24.9 (Loss weight)

CALORIC NEEDS

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

Calorie Needing Calculator

YOUR CALORIE NEEDING = [Not Entered]

Guideline:

To Lose Weight: Take 250-500 minus your calorie needing.
To Maintain: Take 0-200 minus or 0-200 plus your calorie needing.
To Gain Weight: Take 250-500 plus your calorie needing.

WORKOUT PLANNING

Select a workout program based on your goal and your schedule. Firstly, select your goal. Then, determine how many days you could allow time to workout in a week.

Gaining Muscle (Bodybuilding):

Name	Days/Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Fullbody	3	Squat (4x10) Bench Press (4x10) Lat Pulldown (4x10) Overhead Press (4x10) Z-Bar Curl (4x10) Skull Crusher (4x10)	OFF	Lunge (4x10) Incline Bench Press (4x10) Barbell Row(4x10) Lateral Raises (4x10) Dumbbell Curl (4x10) Overhead Tricep Extension (4x10)	OFF	Squat (4x10) Bench Press (4x10) Lat Pulldown (4x10) Overhead Press (4x10) Z-Bar Curl (4x10) Skull Crusher (4x10)	OFF
Upper-Lower	4	Bench Press (4x10) Lat Pulldown (4x10) Overhead Press (4x10) Barbell Row Z-Bar Curl (4x10) Skull Crusher (4x10)	Squat (4x8) Deadlift (4x5) Lunge (4x10) Leg Extension (4x10) Leg Curl (4x10) Calf Raises (4x12)	OFF	Bench Press (4x10) Lat Pulldown (4x10) Overhead Press (4x10) Barbell Row (4x10) Z-Bar Curl (4x10) Skull Crusher (4x10)	Squat (4x8) Deadlift (4x5) Lunge (4x10) Leg Extension (4x10) Leg Curl (4x10) Calf Raises (4x12)	OFF
Push-Pull-Legs	5	Bench Press (4x10) Incline Dumbbell Bench Press (4x10) Cable Crossover (4x12) Overhead Press (4x10) Lateral Raises (4x10) Skull Crusher (4x10) Overhead Tricep Extension (3x10)	Lat Pulldown (4x10) Barbell Row (4x10) Shrugs (4x10) Cable Pullovers (4x10) Z-Bar Curl (4x10) Hammer Curl (3x10)	Squat (4x8) Deadlift (4x5) Lunge (4x10) Leg Extension (4x10) Leg Curl (4x10) Calf Raises (4x12)	Bench Press (4x10) Incline Dumbbell Bench Press (4x10) Cable Crossover (4x12) Overhead Press (4x10) Lateral Raises (4x10) Skull Crusher (4x10) Overhead Tricep Extension (3x10)	Lat Pulldown (4x10) Deadlift (4x5) Barbell Row (4x10) Cable Pullovers (4x10) Z-Bar Curl (4x10) Hammer Curl (3x10)	OFF
6-Days Split	6	Bench Press (4x10) Incline Dumbbell Bench Press (4x10) Cable Crossover (4x12) Skull Crusher (4x10) Overhead Tricep Extension (3x10)	Lat Pulldown (4x10) Barbell Row (4x10) Shrugs (4x10) Cable Pullovers (4x10) Z-Bar Curl (4x10) Hammer Curl (3x10)	Squat (4x8) Lunge (4x10) Leg Curl (4x10) Calf Raises (4x12) Overhead Press (4x10) Lateral Raises (4x10) Front Raises (4x10)	Bench Press (4x10) Incline Dumbbell Bench Press (4x10) Cable Crossover (4x12) Skull Crusher (4x10) Overhead Tricep Extension (3x10)	Lat Pulldown (4x10) Deadlift (4x5) Barbell Row (4x10) Cable Pullovers (4x10) Z-Bar Curl (4x10) Hammer Curl (3x10)	Squat (4x8) Lunge (4x10) Leg Curl (4x10) Calf Raises (4x12) Overhead Press (4x10) Lateral Raises (4x10) Front Raises (4x10)

Losing Weight (Cardio):

Name	Days/Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3-Days Cardio	3	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF
4-Days Cardio	4	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF
5-Days Cardio	5	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	OFF
6-Days Cardio	6	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)	High Knees x30 Pushup x10 1 Minute Sit On Wall Air Squat x15 Pushup x20 Crunch x15 Pushup x30 High Knees x20 Jumping Jacks x50 (Repeat 2/3 times)

Building Strength (Powerlifting):

Name	Days/Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3-Days Powerlifting	3	Squat (2x8) Bench Press (4x8) Front Squat (2x5) Vertical Pull (2x8)	OFF	Squat (3x3) Bench Press (4x3) Deadlift (2x5) Horizontal Pull (3x5)	OFF	Squat (3x4) Bench Press (4x4) Deadlift (3x4) Overhead Press (3x5)	OFF
4-Days Powerlifting	4	Squat (3x8) Bench Press (3x8)	Bench Press (3x3) Deadlift (3x3)	OFF	Squat (3x4) Bench Press (3x4)	SL Variant (3x8) Horizontal Pull (4x10) Vertical Push (4x10) Vertical Pull (4x10)	OFF

Building Stamina (Crossfit):

Name	Days/Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3-Days Crossfit	3	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF
4-Days Crossfit	4	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF
5-Days Crossfit	5	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	OFF
6-Days Crossfit	6	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)	Burpee Warmup x10 Deadlifts x5 Squat Cleans x5 Push Jerks x5 Pullups x5 (5 Rounds) (Every round decrease reps: 5=>4=>3=>2=>1) (No rest between sets)

Street Workout (Calisthenics):

Name	Days/Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
3-Days Calisthenics	3	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF
4-Days Calisthenics	4	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF
5-Days Calisthenics	5	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	OFF
6-Days Calisthenics	6	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)	Pullups x5 Toes to Bar x5 Jump Squats x8 Pushups x10 Chair Dips x12 Jump Muscleups x3 Decline Pushups x8 60 Seconds Wall Sit (Do 3 cycles) (2 min rest between cycles, no rest between exercises)