With Stef & Hannah

Built for busy parents.

Follow-along workouts you can do in the time it takes to find the TV remote. Planned, filmed and timed, so all you do is press play.

Stef and Hannah, the trainers behind Onset, at home in the Algarve

Today's workout: sorted

Sound familiar?

You've saved 400 workouts.
You've done none of them.

The screenshot folder

Reels you swore you’d do “tomorrow”. Tomorrow is now 2037.

The setup faff

Twenty minutes working out what to do. Four minutes doing it. Then someone needs a snack.

The guilt

Not because you’re lazy. Because nobody made it easy. So we did.

Who it's for

For the person with 20 minutes.

There are roughly eleven billion workouts on the internet. The hard bit is actually doing one. Especially when you've got a job, kids, dogs, dinner to make, and someone has just told you at 9pm that they need a Roman costume for school tomorrow.

Onset is for the person who gets up early to get something done before the house wakes up. And the one who gets the kids to bed, looks at the sofa and knows that if they sit down, it's over.

What you won't need

Driving anywhere
Waiting for someone to finish taking selfies on the bench you need
Changing rooms
A bloke called Brad making sex noises next to the dumbbell rack
A gym membership that costs more than your car

Just press play, follow along and finish feeling amazing.

How it works

Open. Press play. Done.

No scrolling. No deciding. No building a timer with one hand while holding a toddler with the other.

Pick your trainer

Stef for kettlebells, HIIT and strength. Hannah for Pilates-style, low-impact sculpting. Or both, if you're greedy.

Get a plan

Answer a few questions and Onset builds your plan. Today's workout is waiting every time you open the app.

Press play

Video, voice cues and a big clock tell you exactly what to do and when to stop. You just move.

Thursday

Morning, Sam

Day 12 of 30 · with Stef

Swings & goblet squats

22 min · 1 kettlebell▶ Start

Steps today

6,482

WorkRound 3 of 4

Goblet squat

0:42

Up next · Kettlebell swings

Good morning

Today's food

Protein2 of 4 palms

Plants3 of 5 fists

Carbs2 of 3 cupped hands

Fats1 of 2 thumbs

Water5 of 8 glasses

Your trainers

Two trainers. Your call.

Stef

Kettlebells · Dumbbells · HIIT · Bodyweight

20+ years of training, ten of them doing CrossFit. Short, dynamic, fairly sweaty sessions for blokes who want to get stronger, get fitter, shift the lower belly and get on with their day.

Hannah

Pulse · Pilates-style · Tone · Low impact

Qualified nutritionist and yoga teacher. Controlled, low-impact toning for women who'd rather tone than bulk. Looks easy. Four minutes in, a muscle you didn't know you had starts shaking.

Train with Stef, Hannah or both. The app shapes itself around your choice.

The library

40+ programs.
600+ workouts.
Zero faff.

7 days to 8 weeks. Every day planned, filmed and ticked off for you. Start the 30-Day Kettlebell Challenge on Monday and you'll know exactly what Tuesday looks like.

Bodyweight, one kettlebell or a pair of dumbbells
Beginner to “why am I doing this”
A new Workout of the Day, every day

The features

Build it. Or don't.

Everything you actually need in your pocket. Then it gets out of the way.

Programs

Days and weeks of structure, for when you want to work towards something instead of picking whichever thumbnail looks nicest. Follow the days. Tick them off. Finish.

Build your own

Know what you’re doing? Add your moves, set work, rest and rounds, and save it. Big bright timer, voice cues, reuse it forever.

Or don’t build anything

Hundreds of workouts, filtered by trainer, length, body area and kit. One kettlebell and 15 minutes? Fine. Hotel room, no kit? Also fine.

Workout of the Day

Open Onset. There’s your workout. Motivation isn’t always the problem. Sometimes you just can’t be arsed working out what to do.

Quick Build

One sad kettlebell in the corner of the hotel gym? Tell Onset what you’ve got and it builds you a workout. Don’t like a move? Swap it.

About 20 minutes. That's all you need.

A full-body workout in the space of a yoga mat, with one lump of metal that'll still be here after civilisation collapses.

In the workout

Every rep. Every rest. Every round.

Voice cues tell you when to go, when to rest and when to swap sides. Eyes off the phone.
Can't do a move? Tap to swap it for one that suits a dodgy shoulder. The day still counts.
Pick your rest. Less rest, harder work. Your call, every time.
Warm-ups from your trainer, so you don't pull something reaching for the remote.

Day 4 · with Stef

Full body burner

31min

1Kettlebell swing⟳

2Goblet squat⟳

3Push up⟳

4Reverse lunge⟳

+ 4 more moves

Rest between moves

Time for a sip. Less rest, harder work.

Go on, tap one.

Food

Eat properly. No maths.

Portions measured with your hands. No scales, no calorie counting, no banned list. Unless you're stepping on stage in your pants covered in fake tan, you don't need every meal weighed to the gram. Just eat pretty well, most of the time.

Proteina palm

Plantsa fist

Carbsa cupped hand

Fatsa thumb

Fruita handful

Watera glass

Lemon chicken tray bake35 min

Chicken fajitas22 min

Protein overnight oats5 min

Salmon, potatoes & greens30 min

Plus a simple plate system, a growing library of articles that explain nutrition without the chemistry homework, and an “I can't be bothered” list for the nights when cooking is simply not happening.

Progress

Small wins. Add up.

XP, ranks, streaks and 30 awards to unlock, with your steps and weight keeping score in the background. Give me a streak and I won't break it. Give me a badge and I'm nine years old again. If that gets you training on a Thursday you'd otherwise skip, it's done its job.

Award unlockedFirst program finishedStamped on your profile

Stef with a kettlebell in the rack position

Why I built Onset

I've trained for over 20 years. Expensive gyms, bodybuilding splits, personal trainers, ten years of CrossFit, a flirt with HYROX, and a garage full of equipment that was definitely going to change my life.

Then, about eight months ago, I cancelled my gym membership for good. I didn't stop training. I changed how I trained: short kettlebell complexes and a cleaned-up diet. It's the most dramatic change I've ever seen in my body, and I'm in my mid-forties.

Swings. Cleans. Presses. Squats. Snatches. Carries. Some bodyweight work, walking and clean eating. The formula is so bloody simple.

I'm also lazy. I want maximum results for minimum effort. So every workout is around 20 minutes, and I use the app every day.

Amazing workouts. Good nutrition. No bullshit.

Read the full story

Stef.

Free trial

Two weeks free.

Every program, every workout, every recipe. Try the lot, free, for two whole weeks. If you don't see the value, cancel it.

Fitness has got weirdly expensive. A personal trainer can cost more per month than your child, and some apps looked at Netflix and thought “yeah, but what if we charged more?” We didn't.

Questions

The honest answers.

Do I need any equipment?

Not necessarily. Hannah’s workouts are all bodyweight. Stef’s mostly use a kettlebell or dumbbells, with plenty of bodyweight sessions too. Tell Onset what you own and it sticks to that.

Which kettlebell should I buy?

New to kettlebells? Start with a 16kg. Lifted before? Go 24kg. Move up to 32kg when you’re ready. For Hannah’s workouts, light hand or ankle weights will get you more out of them, but they’re optional.

I’m a complete beginner. Is this for me?

Yes. Start with a kickstart program, pick the longer rests, and swap any move that doesn’t suit you. Nobody’s watching. Except Stef, on video.

How long are the workouts?

Most are around 20 minutes. Some 10, some 30. Long enough to count, short enough to fit in nap time.

Can I do it with an injury?

Any move can be swapped for a like-for-like alternative with one tap, and the day still counts. For anything serious, check with a professional first.

A trainer gave me a code. What do I do?

Type it into the app. Trainer codes unlock that specific workout for you, for keeps.

How do I cancel?

In your iPhone Settings, under your Apple ID and Subscriptions. Two taps, no phone calls, no guilt trip.

Your next workout is already planned.

All you have to do is press play.