Keelo - Strength HIIT Workouts 17+

Functional Fitness Training

Throwdown Labs, Inc

    • 4.8 • 5.9K Ratings
    • Free
    • Offers In-App Purchases


KEELO is the high intensity functional fitness (strength + conditioning) program that delivers real, measurable results.

• Apple - Today: Stronger Abs, Best New Updates
• Men's Health - Best Personal Training Apps
• Men's Fitness - Best Health and Fitness Apps
• SHAPE - Best HIIT Strength Training App
• SELF - 13 Best New Workout Apps
• Forbes - Top 12 Health & Fitness Apps
• Cult of Mac - Best Strength Training Apps
• Elite Daily - 17 Apps for Resolutions

• Strength to lift & carry heavy objects in real life without strain
• Stamina to climb flights of stairs without feeling winded
• Endurance to hike long distances without trouble
• Physical independence throughout your life


We combine strength, cardio, and conditioning into one program. You'll work and develop your body's full musculoskeletal, central nervous, cardiovascular, and metabolic systems.

Keelo's AI-based algorithm examines your entire workout history to ensure you're working all parts of the body and getting the most out of your workouts. We keep the muscle confusion high.

We show you exactly what to do. No more guessing: "what workout should I do today?" Keelo keeps track of your scores and progress.

At home or gym. Bodyweight-only workouts included. Some gym equipment, e.g. barbell, dumbbells, kettlebells, recommended. But don’t worry. If you don’t have equipment, let us know. We’d be happy to suggest alternatives!

See how well you've done compared to others in your peer group!

Email your coach at at any time to ask questions about workouts, alternative movements, weight selection, and more. We want you to succeed.

Chat with your coach to get faster responses to your workout questions.

With your permission, we sync your calories burned and workout time with Apple Health. If completed through an Apple Watch, we also record your heart rate during the workout.

More Features:
• HD instructional videos for all movements.
• All workouts scalable to beginners and experienced alike.
• Works with most Bluetooth heart rate monitors.
• No login required. Just open the app and go.
• New workouts added regularly.



Keelo is free to download and use. To further your training plan and variety, Keelo Premium provides coaching, programming, strength, warm ups, cool downs, and unlocks all workouts.

Keelo Premium plans begin with a two-week free trial for new members. If you cancel during this trial period, you will not be charged. If you continue with your plan, payment will be charged to your App Store account at confirmation of purchase. (USD $12.99 for monthly, USD $30.99 for quarterly, USD $93.99 for annually.) Any unused portion of the free trial period will be forfeited upon purchase. Your plan will automatically renew within 24-hours prior to the end of the current period, unless canceled beforehand. You may cancel your plan or turn off auto-renew at any time by adjusting your App Store settings.

Terms of service:
Privacy policy:



If you encounter any issues, please email us at That way, we'll be able to respond directly. Your feedback helps us fix and improve our app. Thank you!

What’s New

Version 7.8

Updates for iOS 15. Minor bug fixes and improvements.

Ratings and Reviews

4.8 out of 5
5.9K Ratings

5.9K Ratings

RedRR2 ,

Best Fitness App

I have consistently used Keelo and followed their recommendations for several months now. I am getting significant results. I am noticeably stronger and fitter, not only in my home gym, but in my everyday activities. Even with things like trimming the yard, carrying the bag of dog food, or moving a piece of furniture upstairs. The workouts have also helped me improve my distant running. I have tried so many fitness apps, but this one is unique. It is simple and right to the point and keeps me focused. Sometimes I tell myself there is no way I can complete the workout, but what an incredible feeling when you realize how much more you had in you when it’s all over. If you listen to your body and scale back where you need to, as they recommend, the workouts are very effective. I have never done CrossFit or anything similar. I mention this because I truly feel this app is for anyone. I don’t use the social media part or post the workouts I have done, and I don’t pay attention to leader boards. I just enjoy seeing myself get stronger. The videos of each lift/movement are extremely helpful and well done. You can customize the app to your specific needs/wants, for example if equipment is unavailable to you, or there are movements you don’t want to perform, you can indicate this in the app. The workouts will push you and that’s what I really love about the app. Thank you Keelo!

amead03 ,

The best fitness app I’ve ever used. Period.

I’ve been using Keelo for a little over 3 years now and I’m mortified I’m just now leaving a review. I’ve been a certified personal trainer across multiple boards, a CrossFit coach, and a fan of functional fitness in general for most of my life. Keelo provides fantastic programming that has continually shown me consistent benefits in every area of my fitness and overall health. The AI programming knows exactly where to set my max #’s so that I continuing getting stronger, the workouts themselves always leave me gassed and burning the fat I want to WITHOUT burning me out! The scaling options have allowed me to get proficient, if not excellent, with movements and lifts that I once thought I simply did not have the physiology to do. The videos have guided my form the whole way through. I recommend this app to anyone and everyone trying to improve their fitness that can’t consistently make it to a trainer or CrossFit gym for any reason. It fits my crazy schedule and out of all the weeks in 2022 lifting 5 days a week, I managed to not miss a single workout. I attribute a ton of this consistency to the Keelo app. Check it out asap if you’re ACTUALLY trying to get somewhere with your fitness!

SupplementTracker ,

Very Good!!

4 stars - app is solid and workouts are solid. I’m a former cross-fitter and need to be able to do these workouts on my own in different locations and with different equipment (I travel for work and can’t always find a box). I don’t feel the pressure that I sometimes felt at the boxes I would go to and I can fully control my weight and limit my injury risk. I love how the app tracks all of my reps - no more whiteboards or chalk to track reps and sets. The videos are great and am glad there is the option to download them. The other huge benefit is that the workouts are tracked to ME and what I have done and my past workouts. Going to an actual Crossfit box, I could miss a day mid week and then miss legs or some other key workout. With keelo, it follows my schedule and If I switch my workout days, I never miss anything. Keelo team - thank you! If you’re reading for improvements, a few ideas to get this app from very good to great: 1. Have the ability to save filter ‘groups’ with names for equipment and movements to eliminate. For example, my “on the road” set of filters or my “home” set - I travel for work and would like to switch all the filters from one group to another without going in one by one. To change what equipment I may or may not have for a given week/workouts. 2. Have the countdown warning beeps on all exercises to give indication of remaining time (or make the setting configurable. Overall, well worth the money!

App Privacy

The developer, Throwdown Labs, Inc, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

  • Contact Info
  • Identifiers

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Health & Fitness
  • Contact Info
  • User Content
  • Usage Data
  • Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More


  • Family Sharing

    Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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