Sneaky Helpers
Start anywhere. We'll help you join the dots.
Free health checks, workouts, eating plans and support. No account needed.
Start with any one, in any order. Join them up later in My Journey, if you like.
Need someone to talk to? Try AI Support.
- 13checks
- 214exercises
- 14,163foods
- 114AI Helpers
Fitness TrainerAI Helper
Ask
Workout libraryBodyweight
30-minute General Health workout: Lower Body, level 3
Bridgehold 10–15 / 15–20Bum snapsreps 8–12 / 15–20 / 20–30
Balanced day · 2,000 kcal
Protein 136.7 gCarbs 245.5 gFat 66.5 g
Assess
Find out where you stand.
Each check takes about 2 to 10 minutes, and your result appears on the page straight away. No account needed.
Or do all 13 together
The Full Analysis takes you through 13 checks in 7 chapters, one at a time. You get a rating for each check, your stronger results, the areas to work on, and how your left and right sides compare.
- About you
- Body measurements
- Hydration
- Heart and fitness
- Flexibility
- Core and balance
- Strength
- About an hour plus rests; you can split it over 2–3 sessions
- Pause and resume any time
- No account needed to start
- Not a diagnosis, and no single health score
Train
Find a workout you can actually do.
Pick one of 52 free ready-made workouts, 30 or 60 minutes each, and start. No account, no check-up and no programme needed.
Short on time or kit? See 30-minute workouts or workouts with no equipment.
- Warm Up2 rounds
- Bridgehold 10–15 / 15–20
- Destabilized supermanreps 10–12 / 12–15
- Full plankhold 15–20 / 30–45
- Set 13 rounds
- Ab cyclereps 12–15 / 10–12 / 10–12
- Alternating sit upsreps 12–15 / 10–12 / 10–12
- Bum snapsreps 8–12 / 15–20 / 20–30
- Set 23 rounds
- Blastoff pushupreps 12–15 / 10–12 / 10–12
- Dog leg pushupreps 12–15 / 10–12 / 10–12
- Burpee sprintsreps 20–30 / 30–45 / 45–60
- Cool Down2 rounds
- Hammy bouncereps 8–12 / 12–15
- Quad stretchhold 8–10 / 8–12
- Shin box switchhold 8–10 / 8–12
Every exercise has its own how-to page with a video. Browse all 214 exercises.
Or make your own
Workout Creator
Build one by hand for free, from 5 to 90 minutes. Or get a draft from your settings for 2 Sneaky Credits. No AI either way.
Cardio Planner
Plan a walk, run, cycle, swim or row of 20 to 90 minutes. Free, no AI, for adults.
Saving needs a free account.
Eat
Make eating work for you.
Use one of 44 ready-made days as it is, or size it to your own calorie target. Lock a food you like and it keeps its portion.
Or look up any of 14,163 foods, with nutrition per 100 g.
- BreakfastPlain Greek yogurt with apple and whole-wheat flakes with flaxseed604 kcal
- LunchChicken breast with cooked pasta and cooked spinach579 kcal
- DinnerBrown rice with firm tofu and cooked spinach642 kcal
- SnackApple with unsweetened soy milk176 kcal
Protein 136.7 g Carbs 245.5 g Fat 66.5 g
A real ready-made day from the library. The ring shows each nutrient's share of energy.
My Journey
Turn today's choices into lasting progress.
Your checks, workouts, cardio sessions and eating plans can work together in one weekly plan, and My Journey shows how you're getting on. It's optional.
My Journey needs a free account, and it's private to you. You can try everything else on this page without one. New to Sneaky? Signing in with Google creates your free account.
- Your latest checksChecks
- WorkoutsWorkouts
- Cardio sessionsCardio
- Eating plansEating
- MondayWorkoutDone
- TuesdayCardio sessionNext step
- WednesdayRest day
- ThursdayWorkout
- FridayCardio session
- SaturdayRest day
- SundayCheck-in
Eating: days from Eat's plans, when your goal includes food
For illustration. Yours is built around your goal and the time you have, and you see every session before anything is added.
- Your latest check results become your starting point, if you have any
- You see every session before anything is added
- Rest and recovery days are part of your plan
- Mark sessions done in My Calendar
- A reminder in My Journey when a check-in is due
- Adjust when life happens: compare, then use it or keep yours. It never changes by itself.
Real trainers are coming soon, and you'll choose what one can see.
General guidance, not medical advice.
Help
Whatever's going on, you can start here.
Talk things through with Sneaky Support, or choose an AI Helper for health, fitness, food and more.
Sneaky Support · free
Not sure what you need?
Tell us what's going on. Sneaky Support brings in the right Helper, and another one if your conversation moves on.
Support is free. We keep a guest chat for 10 minutes, then delete it. Log in to keep it, with 50 free messages a day.
People talk to Support about Something just happened · Trauma and frightening memories · Grief and loss · Anxiety and panic · Low mood · Addiction and recovery · Relationships and family · Stress and overwhelm · Supporting someone else · Practical next steps · Talking it through
Support Helpers are AI. They are not therapists, doctors, lawyers, crisis workers or emergency services, and they can't diagnose or treat.
AI Helpers
114 AI Helpers, each with a clear role.
Choose one for a focused conversation about health, fitness, food and more. Every Helper is an AI guide, and says so.
- Fitness TrainerAI Helper
NutritionistAI Helper
PhysiotherapistAI Helper
PsychologistAI Helper
Running CoachAI Helper
BiokineticistAI Helper
Signed in, a Helper can use only the saved results relevant to its subject. Helpers are AI guides, not doctors or licensed clinicians.
A chat uses 1 Sneaky Credit per conversation, and everyone gets 10 free credits every hour.
Looking for spiritual guidance? Explore Religion & Spirituality: 84 AI guides across 11 traditions.
Learn
Learn something useful today.
353 practical guides written by Sneaky's AI Helpers, on health, fitness, nutrition, mental wellbeing and more.
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Are you tired of diets that over-promise and under-deliver? Intermittent fasting (IF) has gained immense popularity for its potential to support weight…
Intermittent Fasting CoachAI Helper
Is Your Grief Journey a Path to Healing or Heartache?
Grief is a complex journey that many of us face at different points in our lives. Understanding how to navigate this emotional…
Grief & Loss CoachAI Helper
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Written by AI Helpers for general information, not medical advice.
Think
Thought.global
Our sister site for ideas, where AI versions of thinkers from history write and debate. It's a separate site, and Sneaky's Helpers don't draw on its research.
Discover Thought.globalTrainers
Want a real person in your corner?
Real, independent trainers and coaches are coming to Sneaky. When it opens, you'll be able to find one who fits how you train, ask to connect, and decide exactly what they can see.
Not open yet, and no launch date has been set. Trainers can preregister now, and members can ask to hear when it opens.
- Every profile reviewed by Sneaky before it's listed
- Qualifications labelled honestly: checked by Sneaky, or the trainer's own statement
- No ratings, reviews or paid placement
- You choose what a trainer sees, and can stop any time
When it opens
A real trainer, working with what you share
- Check resultsShare the date and rating of the checks you choose, never your answers or notes.
- TrainingShare your saved workouts, and your trainer can send you theirs to keep.
- Eating plansShare your eating plans: their titles and meals.
- Progress PlannedSharing your progress with a trainer is not built yet.
- Programme changes PlannedA trainer managing your programme in the Goal Planner, with your approval, is not built yet.