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Questions
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No. Every programme has a no-equipment version, and the live classes are run so that someone with nothing but floor space can follow along. If you own a mat and a set of dumbbells you will get more options, but they are never required.
That is most of who we coach. Classes are run at three levels simultaneously and the coach calls the regression as well as the progression, so you are following the same session as everyone else at a load that fits you.
Roughly the size of a yoga mat, plus room to extend your arms overhead and to the sides. If you can lie down and make a snow angel, you have enough.
Three is the honest answer for most people starting out, with walking on the days in between. Three full-body sessions a week is enough stimulus to get visibly stronger, and it is few enough that life does not knock it over. Five sessions you abandon in a month lose to three you keep for a year. If you are already training, we will build the week around what you are doing rather than replacing it.
A phone, tablet or laptop with a browser, and a connection that holds a video call. Roughly 2 Mbps up and down is plenty, which most Indian broadband and 4G connections clear comfortably. There is nothing to install and no app to download — you open a link and you are in the class.
That is most of the reason people train at home rather than at a gym: no commute either side, so a session costs you its own length and nothing more. Classes run at several times across the week, and your plan does not depend on catching a specific one — you take the slot that fits the week you are actually having.
Talk to your doctor first, and then tell your coach. We can work around most things, but we are coaches and not clinicians, and neither the classes nor the in-app assistant are medical advice.
Usually, and often that is the reason to. Almost every movement has a version that loads the joint differently, and a coach who can see you is what finds it — which is exactly what a recorded video cannot do. Tell us before your first session rather than after. If your pain is new, severe, or getting worse, see a doctor first: we can work around most things, but we are coaches and not clinicians, and none of this is medical advice.
That is a question for your doctor before it is a question for us. Get their clearance and tell us what they said, and we will work inside it — but the clearance comes first, and one-to-one rather than a group class is the right format for it.
Payment is through PhonePe, once, up front for the term you choose. Nothing renews automatically and we never store your card details.
Yes. See the refund policy for the terms — in short, there is no lock-in contract and nothing to cancel at the end of a term, since it simply ends.
Yes — quarterly is 10% less per month than monthly, and annual is 20% less. The saving is shown against each option at checkout.
A group class is a live session run for several people at once, at a fixed time, with the coach correcting as the session runs. One-to-one is your own session, your own time, and a plan written for your body and your goal specifically — the right choice if you are managing an injury, training for something particular, or you simply want the whole hour. Both are live and coach-led; the difference is how much of the coach is yours.
Yes, and plenty of people do it in that order — start in a group, find the thing they want to work on properly, then move. Message us and we will sort out the difference rather than making you start again.
Take the self-assessment first — it is free, it takes a few minutes, and it will tell you where you actually are and what the sensible next step is. Then message us on WhatsApp and we will get you into a session so you have met the coach before you decide anything.
Live. A coach is in the room with you, watching and correcting — that is the whole point. You join from a browser on a phone or laptop; there is nothing to install.
No. You can join with your camera and microphone off and simply follow along, and both start off by default. Turning your camera on is what lets the coach correct your form, so it is worth doing when you can — but it is always your choice.
Nothing. Sessions run several times a week and your plan does not depend on catching a specific one. Pick the next slot that fits.
Most sessions run 45 minutes to an hour, warm-up and cool-down included. That is long enough to do real work and short enough to fit in a working day, which is the trade every home programme is really making.
Small enough that the coach can see you. That is the number that matters — a group where nobody gets corrected is a video with extra steps. If you want undivided attention, one-to-one exists for exactly that.
Rejoin with the same link and you are back in the room. Nothing is lost and nobody has to let you in again. If your connection is genuinely unreliable, tell your coach — they will send the session plan so you can finish it on your own.
Yes. Group classes are attached to a group, and a group has its coach — so you see the same person session after session, which is what makes the correction cumulative rather than starting from scratch each time.
The usual guidance for someone training regularly is around 1.2 to 1.6 grams per kilogram of body weight a day — so roughly 84 to 112 grams for a 70 kg person. Most Indian vegetarian diets land nearer 40 to 55 grams, which is the single most common gap we see. Closing it is a matter of being deliberate rather than exotic: dal and rajma and chana at 6 to 9 grams a katori, paneer at about 18 grams per 100, curd, milk, soya. This is general guidance, not a prescription — a dietitian is the right person for a plan built around a medical condition.
No. Powder is convenient, not magic — it is food that happens to be easy to measure, and it earns its place only if you have genuinely tried to hit your protein from meals and cannot. Fix the meals first. Most people who start with the powder are still short at the end of the day, because they added it to a diet rather than fixing one.
Strength moves first, and fast: most people can feel a difference in what they can do within two to three weeks, well before anything is visible. Visible change is generally a six-to-twelve week conversation, and depends far more on what you eat and how consistently you turn up than on which programme you picked. Anyone promising you a number by a date is selling you the date.
Yes. Fat loss is decided by the gap between what you eat and what you spend, and a home session with no equipment can spend plenty. What a gym adds is heavier loading, which matters most for holding on to muscle while you lose fat — and that is a problem bodyweight training plus enough protein solves well for most people at most stages. The reason home training fails is skipped sessions, not missing machines.
For a beginner, yes, and for longer than most people expect — a body that is not used to the work responds to the work. Progress keeps coming from making the movement harder rather than heavier: slower tempo, more range, pauses, one leg instead of two. There does come a point where you want load, and by then you will know why. A pair of dumbbells is the only thing worth buying, and not on day one.
You cannot out-train what you eat, so at some point yes — but not on day one and not all at once. The two changes that do most of the work are getting enough protein and eating roughly the same amount at roughly the same times. Your coach will tell you what to fix first rather than handing you a diet chart you will abandon by Thursday. We are coaches, not clinicians: if you are managing a condition, your doctor or a dietitian sets the rules and we work inside them.
Still unsure?