My Freeletics Fitness Test

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The day has come and I’d never been as excited to try a new fitness programme. Freeletics sounds like the perfect programme for me and my first challenge was to complete a fitness test.


The Freeletics fitness test is an objective assessment of your initial level of fitness. The fitness test will assure that your coach adopts to your prior sports experience and frequency providing you with the perfect training plan, tailored to your needs.


The Freeletics fitness test consisted of three exercises: Burpees, situps and push-ups. I’m familiar with situps and push-ups but it had been a while since I’d ever done any burpees! I also wanted to know what instructions came with the exercises as there are so many variations with most exercises. I’m a firm believer in perform form and that one well executed push-up is better than three rushed ones.


I’ve included the three Freeletics instructor videos below:

How to do Burpees

This Freeletics tutorial shows how to perform burpees with proper form.


Starting position: Upright stance, feet shoulder length apart.


  1. Chest touches the ground.
  2. Feet leave the ground.
  3. Shoulders, hips, knees and heels are in a line while in the air.
  4. Hands touch behind your head.


How to do a Situp

To perform a Freeleetics Situp with proper form, start in a seated position, feet together.


  1. Hands touch ground in front of feet.
  2. Hands touch ground behind head.
  3. Hands touch ground in front of feet. Glutes and feet touch ground at all times, feet remain together at all times, abs stay tight.


How to do Push-ups

This Freeletics tutorial shows you how to do a proper push-up using full range of motion.

Starting position: prone position.


  1. Chest and hands in contact with ground.
  2. Elbows not exceeding 90°.
  3. Feet not further than shoulder width apart.
  4. Release hands from ground.
  5. Hips and legs may not leave floor after chest.
  6. Arms straight.



The Freeletics fitness test was an all out test, meaning you had to push yourself to perform as many as you could in a certain time frame. Let’s just say this was one of the hardest things I’ve ever done!


I completed 26 push-ups in 100 seconds, 77 situps in 300 seconds and 45 burpees in 300 seconds. I waiting around 5 minutes between each exercise. I was exhausted and kind of wished I waited longer than 5 minutes, haha. Whether I was disappointed with my results or not, it was a starting point and I hope the next time I’m asked to do a fitness test, I’ll improve on those figures.


I start my first Freeletics day on Wednesday and I can’t wait. Unleash my potential…


About The Author

Following the birth of his son in 2009, Paul was unfit and sluggish. Since then he's been training using a range of exercise techniques and gained some valuable information over the years. Events he has completed to date are Total Warrior, Pier To Pier, Bamburgh 10k, Hamsterley 10k, Blaydon Races, Newcastle Stampede and over 50 parkruns. In 2012 he created his own challenge called the '12 Days of Christmas.' He raised over £1000 for Percy Hedley by running 60 miles to celebrate their 60 years. In 2013 he ran the '12 parkruns of Christmas' with friend Lee Nyland. The pair raised over £1400 for the Tiny Lives Fund.

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