Assess
What can you learn about yourself?
13 checks you can do at home, about 2 to 10 minutes each. Your result appears straight away, and no account is needed.
- Each check stands on its own: do one, a few, or all of them
- Not a diagnosis, and no single health score
Choose a check
Find out where you stand.
Six areas, 13 checks. Pick what you are curious about; every check gives its own result, and nothing has to come first.
Body measurements
Size, shape and, with calipers, an estimate of body fat.
- BMIYour current height and weight (a tape measure and scales if you want to re-measure)2 min
- Girth measurementsA flexible tape measure8 min
- Skinfold calipersSkinfold calipers and, ideally, someone to help8 min
Do all 3 together, about 18 minutes plus rests, with one report.
Hydration
What you drink on a typical day, against an estimated target.
Heart and fitness
Your resting pulse and how far or fast you walk.
- Resting heart rateA timer (a watch or phone) and a quiet place to sit6 min
- Walk testA measured route or track, a timer and comfortable shoes10 min
Do all 2 together, about 16 minutes plus rests, with one report.
Mobility and flexibility
Reach and shoulder mobility, left and right compared.
- Sit and reachA ruler or tape measure and a clear floor space4 min
- Back touchNothing (a mirror or a helper is useful)2 min
Do all 2 together, about 6 minutes plus rests, with one report.
Core and balance
Plank holds, single-leg balance and sit-ups.
- Plank holdsA timer and a mat or soft floor5 min
- BalanceA timer, clear floor space and something stable to hold if you wobble3 min
- Sit-upsA mat and a timer3 min
Do all 3 together, about 11 minutes plus rests, with one report.
Strength
Push-ups for your upper body, squats for your lower body.
Do all 2 together, about 6 minutes plus rests, with one report.
Get your result
A result you can read, straight away.
Every check ends the same way, in the same order, so you always know where to look.
The layout of every result
Every rating in order, with yours marked, in words as well as colour.
Each check also says what it cannot tell you.
- Your resultYour number, and what the check calls it. Worked out by Sneaky's own health maths, not by AI.
- A next step that fitsRetest, train, eat or talk it through, depending on what you found.
- Ideas to act onWorkouts, eating plans and Helpers that suit the result.
- An explanation, if you askWritten by AI only when you press the button, for 1 Sneaky Credit. It never changes your result.
- Save it and come backSigned in, every result is saved, so you can see how it changes.
What to do next
A check is a start, not an end.
Your result connects to the rest of Sneaky, and you choose what to use.
Train from your level
Signed in, the Workout Creator suggests each ability level from your latest checks, says which checks it used, and lets you change any of them.
- Cardio fitnessResting heart rate, Walk test
- Upper strengthPush-ups
- Lower strengthSquats
- CorePlank holds, Balance, Sit-ups
- Upper flexibilityBack touch
- Lower flexibilitySit and reach
Eating plans that start from your details
The age and sex you give on a check, and your height and weight, fill in the Instant Eating Plan, so it asks only for what is missing.
Instant Eating PlanTalk it through
Signed in, Sneaky's health Helpers get your latest saved results as background, so you do not have to repeat them. As a guest, tell the Helper your result.
Find a Helper
Track your progress
Retest, and see how you change.
Full Analysis and focused reports you make in this browser are kept on your reports page. Sign in to keep them on any device.
- Saved with every check while you are signed in
- A progress graph from your second result
- Reports that compare with last time
- Your latest results become your starting point in My Journey, if you set a goal
My Journey needs a free account. Every check works without one.
Before you take a check
Good to know
Which check should I start with?
For the full picture, start the Full Analysis. It takes you through 13 checks in 7 chapters, one at a time, and you can skip any check you don't have the equipment for. If one area matters most, open that check on its own.
Does AI work out my result?
No. Sneaky's own formulas calculate every result, so the same answers always give the same result. "Explain my result" asks AI to put it in plain words, for 1 Sneaky Credit, and never changes the number.
Do I need an account?
No. Every check is free and works without one. Sign in to keep your results and see how they change over time.
How often should I repeat a check?
Every few weeks is usually enough. Do it the same way each time, at a similar time of day, with the same method and test length, so the two results compare fairly.
What if a result worries me?
First check the numbers and units you entered. A check measures one thing at one moment; it is not a diagnosis. If the result still worries you, or you have symptoms, an injury or a health condition, talk to a doctor or another qualified professional.