For ADHD adults: Twenty-minute workouts your brain will actually start.

Start an ADHD friendly workout plan with four short weekly sessions. Your AI coach programs explosive movements, prep-friendly meals, and built-in low energy days so you stop quitting by week three.

Start with ADHD FitCoach See how it trains you

ADHD FitCoach is $16.99/mo · cancel anytime · secure checkout by Stripe

training days a week: 4
per session: 10–20min
meals a day: 4
between deloads: 4wk

ADHD FitCoach your coach · online

Today · Monday

Power-Up EMOM

10–20 min · from your plan

Slept terribly and my executive function is at zero. Can you cut today to five minutes?

Done: today is five minutes. Press the sixty-second Start Button, walk it off, and that still counts as a session.

Plan updated · confirmed in chat

An example chat. Your coach changes the plan itself and confirms it in the app.

A young man holds a medicine ball overhead while exercising in a gym

The problem

Why standard routines fail you

Long sessions kill momentum

Generic programs expect you to focus on repetitive lifts for an hour. Your brain gets bored, and you skip the workout entirely.

Starting is the hardest part

Traditional plans demand high executive function just to begin. When you have to think about what to do, you stay on the couch.

Forgetting to eat

You get busy, skip lunch, and your energy crashes by late afternoon. Standard diets do not account for time blindness.

The method

How your coach programs for ADHD

The sixty-second start button

Every session begins with a sixty-second Start Button move. The four sessions use different exercises in the same slot order, so no session repeats inside a week.

RuleThe first sixty seconds are the only commitment.

Alarm-based eating

Your nutrition plan runs on four smaller meals, each labelled with an alarm time. Most are quick to make, and the Low-Spoons Day needs no cooking at all.

RuleFour meals with protein; ask your coach for a reminder at each.

Low-energy day adjustments

When life gets overwhelming or your executive function drops, your plan adapts. The app reads your sleep data and dials back the intensity.

RuleOverwhelmed week? Ask, and your coach deloads it.

Twenty-minute caps

You train four days a week. The sessions are short, intense, and over before you lose interest.

RuleFour days a week capped at twenty minutes to maintain consistency.

Your week

A typical training week

Sessions sit on these weekdays; ask your coach to move one for that week or every week.

Mon: Power-Up EMOM(Train)
Tue: Play Cardio (Anything Fun)(Active)
Wed: Swing Ladder(Train)
Thu: Body-Double Walk(Active)
Fri: Deck-of-Cards Circuit(Train)
Sat: Playground Power(Train)
Sun: Kit-Out Reset(Active)

Built to adapt

A plan that moves when your week does.

It reads your recovery

Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.

Chat that changes the plan

Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.

Check-ins it acts on

Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.

Is it for you

Who this coach is built for.

Built for

Adults who have started and quit a dozen generic programs
Inattentive types who find starting to be the hardest part
Hyperactive brains that need to move and hate resting between sets

Pick another coach if

Anyone wanting a sixty-minute bodybuilding split
People with uncontrolled heart conditions without doctor clearance

How this coach works

What ADHD FitCoach does, and what it leaves to your clinician.

Your plan comes from ADHD FitCoach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.

This coach is not therapy or a crisis service. If you are in crisis or thinking about harming yourself, call your local emergency number now.

How our coaches are built

Sources you can read

Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.

Physical activity guidelines for adults aged 19 to 64NHS
WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)

Not medical advice. ADHD FitCoach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.

Pricing

One coach. One price. No contract.

Create your account, check out with Stripe and answer a one-minute intake. ADHD FitCoach writes your first plan before you sign in. Month to month; cancel in a tap.

ADHD FitCoach

$16.99/ month

A week-by-week training plan, built from your intake
A nutrition plan, with food swaps
24/7 chat that changes the plan, not just answers
Apple Health and Health Connect sync
Daily check-ins and progress photos
Progression and deloads handled for you

Start with ADHD FitCoach

Secure checkout by Stripe · cancel anytime

Questions

Straight answers.

Something else? Ask your coach in chat once you are in. It answers at any hour.

Do I have to train for an hour?

No. Your coach programs four sessions a week, and each one is capped at twenty minutes by design.

What if I miss a day because I got distracted?

You just tell the chat you missed it. The AI coach will rebuild your week and shift your sessions without any guilt or shame language.

I often forget to eat. How does the nutrition work?

Four smaller meals, each labelled with an alarm time and built around protein; ask your coach and it sends a reminder at each one. Most meals are quick to make, and the Low-Spoons Day needs no cooking.

What if my medication changes how I feel?

Tell your coach about the change and it can deload the week or shorten sessions while you adjust. A logged fatigue check-in or low sleep lightens your next session, and the medication itself stays with your prescriber.

Do I need a full gym for this?

No. The plan uses a dumbbell or kettlebell, a band and a bench or sturdy couch, plus a park for Saturday, and the notes give swaps like a dumbbell wood-chop for the slam ball. Ask your coach to swap anything else.

What do I get for free?

Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.

Is this a real coach or an AI?

It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.

What if it doesn't fit my situation?

Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.

What happens to my data?

Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.

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