Free home workout app.
No equipment.
Train anywhere.
Built for beginners who've never done a real workout — and for anyone training without a gym. Open Puna, follow a structured bodyweight & calisthenics plan, and finish a focused 15-minute session at home, in a park, or while traveling.
4 structured 8-week programs, 33 bodyweight exercises, and adaptive progression that scales as you get stronger.
Today's Reps
146 reps
Current Streak
14 Days
Bodyweight programs
Three Pillars. One Path.
Calisthenics is more than reps. It's building a foundation, raising the intensity, and mastering hard skills — all with no equipment, at your own pace.
Foundation
Start with the basics. Progressive reps, short rest, steady growth. Whether it's wall push-ups or squats, this is where every journey begins.
Intensity
Short sessions, real sweat. Conditioning circuits and varied formats that burn calories, build endurance, and keep you coming back.
Mastery
Technical progression toward harder calisthenics: pike push-ups, L-sits, pistol squats, pull-ups. Long-term, focused, deeply rewarding.
Start Where
You Are
Most people quit because plans are too hard, too random, or too long. Puna fixes that with clear bodyweight sessions, progression that adapts, and momentum you can see — no gym required.
Adapts to Your Level
Answer a short coach quiz — goal, focus area, level, days per week. Puna matches you to the right program and adjusts the volume as you progress. No guesswork.
Build the Habit First
Most sessions take around 15 minutes. Puna helps you show up with streaks, 18 badges, and programs that respect your pace — each one offers a selectable weekly frequency suited to its level.
From Basics to Advanced
Start with wall push-ups. Work toward pull-ups, L-sits, and pistol squats. Every program is structured: weeks, days, exercises, and rest periods laid out for you.
Inside Puna
Dark mode. Clean interface. Everything you need to train at home, nothing you don't.
Home
Your next workout, reps, streaks — all at a glance
Programs
Four 8-week calisthenics programs, beginner to advanced.
Workout
Tap to count reps. Haptic feedback. Live rest timer.
Progress
Streaks, rep milestones, volume trends, and weekly history
From your first rep
to your first pistol squat.
From Zero Push-ups to Real Skills
Puna guides complete beginners, builds intermediates, and challenges advanced users with structured, no-equipment progression across 3 difficulty levels. Go from wall push-ups to your first 10 full push-ups, first L-sit, first pistol squat — you choose your goal, Puna handles the roadmap.
- Beginner — Wall push-ups, basic squats, guided programs
- Intermediate — Conditioning circuits, progressive overload
- Advanced — Pull-ups, L-sits, pistol squats, skill mastery
What's your level?
Be honest — we adapt everything for you.
Beginner
New to this — 0 push-ups is fine
Intermediate
15–30 push-ups max
Advanced
30+ push-ups max
Your Focus
Full Body
No Equipment, Anywhere You Travel
Train in your living room, a park, or a hotel room while traveling. Just your body — the only travel workout app you need, no equipment.
Guided Progression
Volume increases only when you're ready. No rushing.
Track Everything
Reps, streaks, rep milestones, and weekly trends.
FAQ
Common Questions
No. Every program in Puna is 100% bodyweight — no gym, no dumbbells, no pull-up bar. You train with your body, wherever you are: living room, park, hotel room.
Puna is free to use and supported by ads. The full program library, workout tracking, and core analytics are all included for free. An optional premium upgrade removes ads and adds 2x XP and advanced analytics — but you can train every program without ever paying.
YouTube gives you random videos. Puna gives you 4 structured 8-week programs with adaptive progression, rep tracking, streaks, and analytics. You always know what to do next, and the app adjusts as you get stronger.
Absolutely. Puna is built for calisthenics for beginners — it starts at your level, whether that's wall-supported moves or working toward pull-ups, L-sits, and pistol squats. A short coach quiz asks about your goal and fitness level, then recommends the right starting point. No experience needed.
That depends on your goal and level. Each program offers a selectable weekly frequency suited to its level — from 2 days a week on the beginner program up to 6 on the advanced split. Puna builds rest days into every plan so you recover properly and stay consistent long-term.
TrainRBoost builds focused health apps: Puna for bodyweight training, Cactus for water tracking and hydration habits, and Doudou for baby tracking and family sync. Each app does one thing well.