HBF — Drop to 12–18%
body fat in 16 weeks.
Lose fat. Maintain — or build — muscle. The HBF System is a structured 16-week program built around your body composition, not just a number on a scale. Here's what's inside.
HBF — Healthy Body Fat — is a structured 16-week system built around body composition, not a number on a scale. Strength, cardio, nutrition and a real coach — in your pocket.
We coach real people to lose body fat, build lean muscle and hold a standard.
Not a PDF. Not a workout library. A coach in your corner.
- Push Day5 Exercises
- Protein Goal180g
- Water3 / 4 bottles
- Steps6,420 / 10,000
- Cardio30 minutes
- Daily Check-InReady
- Current Streak8 Days
One screen tells you what today is: your session, your numbers, your cardio and your check-in. Hit it, log it, repeat.
“I have HBF in my pocket.”
Training, nutrition, accountability, education, progress and coaching in one place — so the only question left is what you need to do today.
Structured programs
Real HBF programming — sets, reps, rest, tempo and progression, logged set by set against last week's numbers.
Exercise video library
Every movement demoed on video with written instructions, form tips, common mistakes and a swap if you don't have the equipment.
Daily accountability & HBF Score
One check-in a day scores your workout, protein, steps, cardio, water and sleep so you always know if today counted.
Exercise Form Review by your coach
Upload a video of yourself performing an exercise and get personalized feedback from your coach — your form scored out of 10, with exactly what to fix before the next session.
Personalized nutrition targets
Calories, protein, carbs, fat and water calculated for your body and your goal — adjusted as the scale and the mirror move.
Progress tracking & photos
Weight, body fat, measurements, progress photos and PRs — Day 1 next to Day 30, 60 and 90. Receipts, not vibes.
Streaks, badges & challenges
Seven-day streaks, perfect weeks, the 100K Step Club and monthly challenges with a leaderboard to chase.
Education hub
Nutrition 101, macros, fat loss, muscle growth, recovery, sleep, eating out and staying consistent — in plain English. With HBF Plus and up.
Four steps to day one.
No guesswork, no generic PDF, no wondering whether you're doing it right.
Assessment
About five minutes: your body, your goal weight, your experience, your equipment, your schedule, your injuries and how you eat right now.
Your program & targets
You're placed on the HBF pathway built for that goal, with your calories, protein, carbs, fat, water and step targets calculated from day one.
Your daily game plan
Open the app and it tells you exactly what today is — today's workout, your numbers to hit, your cardio and your check-in. No guessing.
Coaching & Exercise Form Review
Your coach reads your check-ins, reviews the exercise videos you upload, answers your messages and adjusts the plan as your body changes.
Coached, not just programmed.
Anybody can send you a workout. HBF watches you do it. Upload a video of yourself performing an exercise and receive personalized feedback from an HBF coach to help improve your technique, movement, and overall performance.
- Record
- Upload
- Coach Review
- Improve
Every review is saved per exercise, so you can see your technique score climb the same way your weights do.
Brace is solid and the bar stayed over midfoot on every rep. Way better control on the way down than last month.
Right knee caves coming out of the hole and depth gets shallow on reps 3 and 4 — that's fatigue, not mobility.
Drop to 80%, screw the feet into the floor and push the knees out on the drive. Two-count pause at the bottom. Film set 2 again.
The HBF System™
Three integrated pillars. One complete 16-week system, built around your body composition — not just a number on a scale — to get your body fat into a healthy range and keep it there.
Strength
Build muscle. Drive fat loss.
- • Progressive overload
- • Compound + isolation movements
- • Home and gym versions
- • 3–5 days a week
Cardio
Burn fat. Protect muscle.
- • HIIT and LISS
- • Zone-2 heart rate training
- • Timed to protect lean mass
- • 2–4 sessions a week
Nutrition
Fuel right. Stay flexible.
- • Calorie and macro guidance
- • No rigid meal plans
- • Flexible eating principles
- • Supplement guidance
What “healthy body fat” means
Body fat percentage is the metric that tells you what's actually changing. These are the HBF target ranges.
The HBF results guarantee
If you don't reach a healthy body fat range, we stay with you at no extra cost until you do.
Follow the system — check in, apply the nutrition framework and train the plan.
Pick your lane.
Both programs include the complete HBF System™. The difference is the level of coaching and support.
HBF Core Program
The complete HBF System™ at its foundation: structured 16-week training, nutrition framework, weekly check-ins.
$299/ month
2 Personalized Exercise Form Reviews Per Month
- Build My Meal Plan — your meals, every portion worked out
- 16-week structured program
- Custom training schedule
- Nutrition framework
- Weekly check-ins
- Progress tracking system
- Home or gym adaptable
- Beginner to advanced
HBF Premium Program
Everything in Core, plus priority coaching access, advanced tracking metrics and bi-weekly plan adjustments.
$399/ month
Unlimited Personalized Exercise Form Reviews
- Everything in Core
- Meal plan built for you by your coach — log each meal with a tap
- Priority coaching access
- Advanced tracking metrics — AI Fitness Assessments
- Bi-weekly plan adjustments
- Nutrition deep-dive sessions
- Equipment recommendations
- Medical add-on eligible (BodyFatMeds.com, a separate platform)
Month to month · Cancel anytime · Compare everything on the pricing page
Do I need a gym?
What if I've never trained before?
How does coaching work online?
Can I cancel?
What's an Exercise Form Review?
Is there an app?
Stronger. Leaner. Healthier.
Pick your membership, run the assessment, and your first workout is waiting for you today.
What happens next
- Choose the membership that fits how much coaching you want.
- Create your account and run the 5-minute assessment.
- Your program, nutrition targets and daily game plan are generated.
- Train today. Check in tonight. Start stacking days.