Your 30 days, on one page
30 days. At home.
One day at a time.
Bodyweight strength, low-impact cardio and core — on a timer, in your living room. Every move has an easier version and a standing version. No jumping unless you turn it up.
Your bloom fills in one petal per day. Rest days count — they are part of the program, not a break from it.
Pick your Day 1
Start today, or pick a date. Miss a day later? Just carry on — never double up, never restart.
Today
Day 1
Day 1 · Week 1 — Learn
Full-Body Foundation
How do you feel today?
This sets today's version. Honest answers make better workouts.
Today's moves
Moves library
Every move in the program, with its easier version, its turned-up version, and a standing version. Tap any move to open it up.
Your bloom
Progress you can feel, not just a number on a scale.
Day 1 vs Day 30
Your baseline checks, side by side. Same moves, same setup — that is what makes the comparison real.
Badges
Your log
You
What you need
A mat (or carpet), a stable chair against a wall, water, and enough room to step in every direction. Optional: a resistance band or a backpack with books in it. That is the whole gym.
Food, sleep, recovery
No challenge diet. Build meals around a protein, carbs you enjoy, vegetables or fruit, and some fat. Aim for 7–9 hours of sleep. Drink to thirst — water is plenty for sessions this length. Soreness that fades in a day or two is normal; joint pain is not a target.
After Day 30
Take an easy day, then run it back harder in exactly one way: a lower push-up support, a little load in the backpack, or slower reps at the same times. Same frequency. This program is built to be repeated.
Before you start
If you have a medical condition, a recent surgery or injury, or you are pregnant or recently postpartum, get personal guidance before a general program like this. Stop for chest pain, faintness, unusual breathlessness, or sharp or escalating pain, and get medical help for anything concerning.
Your account
Something off?
Tell us what happened and we will take a look. A few details about your device are attached automatically — nothing personal.
Privacy, in plain words
As a guest, your progress lives only on this device. With a free account, your calendar, log, and baselines save to your account so a new phone restores them — only you can ever see them. We never sell your data. Photos are never collected; this program does not ask for any. You can delete your saved progress any time from Your account, above.
The short terms
Bloom 30 is general fitness information, not medical advice. Train within your limits, stop for the warning signs listed above, and get personal guidance for your situation when you need it. The program is free; your account is free. Rest days count.
About this program
Bloom 30 is an original program inspired by accessible, timer-based home workouts. It is not affiliated with or endorsed by any creator, and it uses no one's videos, music, or branding.