Keelo - Strength HIIT Workouts

Keelo - Strength HIIT Workouts

By Throwdown Labs, Inc

  • Category: Health & Fitness
  • Release Date: 2015-07-17
  • Current Version: 5.6.1
  • Adult Rating: 4+
  • File Size: 113.50 MB
  • Developer: Throwdown Labs, Inc
  • Compatibility: Requires iOS 10.0 or later.
Score: 5
From 3,917 Ratings


KEELO is the high intensity strength & conditioning program that delivers real, measurable fitness results. FEATURED BY • 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 KEELO IS FOR YOU, IF YOU WANT: • 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 MORE ABOUT KEELO FULL BODY WORKOUT 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. PERSONALIZED PROGRAM 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. DON’T THINK, JUST DO We show you exactly what to do. No more guessing: "what workout should I do today?" Keelo keeps track of your scores and progress. DO ANYWHERE 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, email us. We’d be happy to suggest alternatives! LEADERBOARDS See how well you've done compared to others in your peer group! FREE COACHING BY EMAIL Email your coach at at any time to ask questions about workouts, alternative movements, weight selection, and more. We want you to succeed. COACHING BY CHAT (PREMIUM) Chat with your coach to get faster responses to your workout questions. APPLE HEALTH 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. _____________________ ABOUT KEELO PREMIUM SUBSCRIPTION 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. If you cancel during this trial period, you will not be charged. If you continue with your plan, payment will be charged to your iTunes Account at confirmation of purchase. (USD $12.99 for monthly, USD $31.99 for quarterly, USD $99.99 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. The renewal price will be the same as your original subscription price. (USD $12.99 for monthly, USD $31.99 for quarterly, USD $99.99 for annually.) You may cancel your plan or turn off auto-renew at any time by adjusting your iTunes Account settings. It is not possible to cancel or receive a partial refund for any existing subscription. Terms of service: Privacy policy: _____________________ PLEASE SAY HELLO 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!



  • I’d give it 5 stars if not for...

    By manentelucas
    First of all let me start with the positive: I never wrote any reviews before, so the fact that Keelo has made me come here out of free will to do so is a testament of how good this app is. I mean, if you’re into CrossFit and HIIT workouts and know at least the basics of it, trust me, you need to look no further. This app got you covered. The interface, attention to details... It is all so good! However, there are 2 setbacks which prevents me from giving the app a deserving 5-star rating: - Apple Watch connection is a bit glitchy. So far my watch has not been able to update the workout of the day unless I sign out and back in again in the app on the phone. I’ve tried everything I could in order to solve this issue. Eventually I got in touch Keelo Support and they said they didn’t know what was happening since no one else reported that fault apart from me and could not help me any further apart from suggesting me to do things I had tried before. I guess I’ll just have to keep signing in and out of the app so far if I intend to use my watch in the middle of the wod which does make a difference and makes it a lot more fluid to use. - I wish they had wods and strengths workouts which involved muscle-ups - ring and bar. I can understand why they might not have added them considering it’s a pretty skilled movement but it’d be nice to consider ex-gymnasts or people who can actually perform the movement and give scaled options for those who don’t. Out of all the 500 wods - which are highly varied and broad - none of them has at least one with MU’s. Apart from those I highly recommend this app to anyone who wants to stay fit and not bored in a very affordable way.
  • Decent Metcon app, but the strength training is weak.

    By LocalRocks
    I normally run powerlifting programs but purchased a Keelo subscription a couple months ago because I wanted to change up the routine with something very different that had a heightened focus on cardio and conditioning that I could run on a caloric deficit. I chose Keelo because I liked that it had a balance between Metcon and strength training (it’s functionally a personal CrossFit program), and for the first half of the formula (ie., Metcon), I am reasonably pleased with Keelo’s offerings. The workouts are relatively user friendly while also being challenging enough (and many of the movements) can be “scaled” down for novices or those who are otherwise unable to complete the movement. For what I wanted out of the Metcon side of the app (ie., an intense but easy to follow, shorter duration alternative to spending an hour on a stair climber), I think it’s a solid app. Where things sort of fall off the rails for me is the strength training component. There’s just not much about the programming that makes sense to me. The app wants you to only do one strength exercise per workout, which means at most four or five exercises a week. While that may seem reasonable in theory (ie., you don’t want to overtax your body before switching to an intense conditioning workout), in practice, Keelo’s strength programming is varied to the point of being incoherent. There are dozens of different strength exercises with different lift variations and (theoretically) periodized workouts, and in the end, it’s all too much to be useful to anybody with any kind of strength goals. If you can only do a maximum of five strength exercises a week (and most users probably do no more than two or three), then the only way to bring structure and coherence to that side of your workout is to limit the kinds of strength exercises you’re doing. I have had the app for two months now and have been running it four or five times a week, and I haven’t done a proper back squat or a front squat in over a month. Yeah, I’ve done squat variations (split squats, overhead), but the back squat is too important of an exercise to fall out of a your strength programming for longer than a week—especially if you’re not doing front squats either. With five strength exercises a week, you should have no more than 8-10 movements (and two or three of them should be foundation movements you do every single week). With three exercises a week, you should have no more than five. Keelo offers dozens, which virtually guarantees that you will plateau almost immediately and/or you will never get experienced enough at any single movement to actually perform it correctly. And if you go against Keelo’s staff suggestion and try to run two or three strength exercises in a single workout, which the app actually allows you to do (and which is not all that thing considering how often the strength exercise is what you might call an assistance exercise anyway), Keelo’s programming isn’t smart enough to build your programming around the exercises you have already done that day or the day or two prior. Numerous times since purchasing the subscription, the app has told me to do (for example) shoulder presses of one kind or another two or three days in a row. And then no more shoulder work for the next two or three weeks. It suffices to say that this is not adequate strength programming. It’s so inadequate, it barely counts as programming at all. I would not recommend the strength training component of Keelo to a novice lifter—and certainly not anybody who has reached an intermediate level. Novices will get some benefit purely on account of the fact that novices will get some benefit out of almost anything, but the programming is clearly not designed for people with even modest strength training goals, so if you’re like me and are attracted to the product because it tries to do both conditioning and strength training in one package, you might be better off running two different apps. But if you’re really just here for the Metcon stuff and think of the strength work as an add-on component that you’re not really going to incorporate into your fitness, give it a shot I guess.
  • Best workout app by far

    By _brink182
    Have had for almost a year now, won’t cancel anytime soon. This app has taught me the breakdowns of every movement and gave me the confidence to build on my own. So thankful for this, I do however wish you had the option to do without the videos and having to click the next arrow after each exercise in the middle of the workouts. Otherwise I haven’t been able to find an app that comes close to being on the KEELO level !!
  • Warm up

    By rmarcher
    Need to be able to advance in warm up if you forget to push the button.
  • Great Program

    By Remington-Hollywood
    I have been involved in fitness since I was 16 years old. I have served in the military, worked as a personal trainer for two years, completed several workout programs to include at home workout programs. I’m now 35. At some point, you don’t have time to plan your workout program. This app allows you to go to the gym (or your home gym) and be told what to do. Plus it tracks your workout progress. I do wish the app was a little user friendlier, but you do get use to it. I like this app and will most likely continue my subscription.
  • Love this app!

    By gulftiger
    This app is amazing, built well and constantly improving. Very structured workout programming for your specific equipment.
  • ITS LIT.

    By benjaminlmartin
  • Suggestion

    By matthew_abednego
    Great app! Amazing for WODs. I wish that the “strength” portion of the daily programming has bodybuilding incorporated to it as some of us are trying to look very aesthetic too.
  • Keelo - the best app ever

    By Vernadefon
    Where have you been all my life!!
  • Keeps me strong + motivated!

    By arlo_123
    For the past many years, my only workouts have been high-intensity, interval training classes at local gyms. The gym I was a member of recently closed, and I decided to give home workouts a try. After trying a few apps/subscription services, I came across Keelo, and it has been awesome so far. I love how the workouts are structured into preprogrammed segments and activity type (it’s big bonus for me over apps like Nike Training), and how variations are offered. I also enjoy the community element, and huge cost savings (I had been paying $85-135 per month previously - yikes). I feel motivated to workout solo, which never happened prior to this app due to feeling like I had no idea what I was doing. Keelo meets me at my level and pushes me. Something I wish Keelo offered is the ability to scale back on a workout (not a variation - just an easier workout programmed). Some days I don’t want to rest, but also don’t want to go hard. Being able to choose beginner level workouts would be awesome. I’d also love more equipment-free and mobility-focused workouts added. Thanks Keelo team!