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Onnit 6 is a full-body, transformative workout you can do in the comfort of your own home in just six weeks.

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4 workout programs

Man doing lunges in snow

Bodyweight

Workout anytime. Anywhere. You don’t have to buy any complicated fitness contraptions destined to be door stoppers. Just watch the videos follow along.

Onnit 6 Bodyweight is a full-body, transformative workout you can do in the comfort of your own home in just six weeks with zero equipment.

There’s no need for costly equipment or personal trainers. It’s not necessary to stock up on supplements and powders, nor do you have to dress like an extra in a jazzercise video. You don’t have to buy any complicated fitness contraptions destined to be door stoppers. Just watch the videos (preferably with some pants on) and do your best to follow the instructions.

Woman holding kettlebell

Kettlebell

The world’s first-ever truly holistic kettlebell body transformation plan, using only a few kettlebells and some open floor space.

Onnit 6 Kettlebell is a six-week, total-body training program designed to be done in your home.

The kettlebell provides a more user-friendly means of performing classic strength-, muscle-, and power-building exercises, such as the clean and snatch, which many people can’t do safely with a barbell. It lends itself perfectly to flowing movement, building stability and mobility that carries over to athletics—as well as the game of life—seamlessly.

Over the next six weeks, you are going to witness your body completely transform right before your eyes. You’re going to watch the fat melt off of you. You’re going to see muscle develop in places it never has before, and you’re going to move like you haven’t been able to in years—effortlessly. And you’re going to do it using only two or three kettlebells.

Man holding steel mace

Steel Mace

Unlock the mystery of the steel mace to build an unbreakable, highly athletic body.

Onnit 6 Steel Mace is a 6-week total body training program packed full of fun, challenging workouts that require just one piece of equipment — a steel mace — designed to help you lose weight, build functional strength, move better, and feel better.

Whether you’re hoping to dip your toes into steel mace training for the first time, or you’re looking to integrate a more structured approach to your current mace workouts and take your fitness to the next level, Onnit 6 Steel Mace is your next move.

In the real world, movements requiring force and resistance are rarely perfectly balanced. Due to the imbalance created by the load of the macehead, the mace prepares you for whatever storm life throws your way; tossing your kids up in the air, shoveling snow off your driveway, preparing for a 300-yard drive off the tee, and a million other challenges.

The result is a level of fitness that carries over to real-life activities in a way no other training implement can touch, making the mace an irreplaceable, unmatched tool in your pursuit of a truly functional body. From building lean muscle to blasting body fat, the steel mace is your ticket to next-level gains. All while seamlessly training functional components many traditional workouts neglect or can’t replicate—like stability, coordination, and movement quality.

Woman holding kettlebell

Barbell

Discover how a training tool you thought you knew can give you a better, safer workout than you’ve ever had—build muscle without heavy weights.

Onnit 6 Barbell is a six-week, total-body training program designed to be done in your home. It requires only a barbell and some light weight plates. If you’ve been injured using a bar before, or you’re intimidated by it, this plan will show you how to create a powerful foundation for joint-friendly, pain-free strength training that builds muscle, burns fat, and develops core stability.

This makes the program equally great for beginners, or those who may have never touched a barbell before.

The barbell is one of the world’s oldest training tools, and probably the most famous one. It’s perfect for performing classic muscle and strength-building lifts like the squat, press, row, and clean, but training those lifts with poor form or too much weight results in shoulder, back, and knee pain. That’s why most people give up on the barbell in favor of “safer” machines, or avoid it entirely, fearing that they’ll get hurt. That’s a shame, because barbell training is one of the most efficient ways to build total-body strength.

The Onnit 6 Barbell program makes the most of light weights, so you can still train the best exercises for getting strong and muscular but without the same risk for injury. Your bar can weigh anywhere from 25 to 45 pounds, and you’ll never need more than one 5-pound plate per side.

Trust us, you won’t want any more weight than that on this program. Onnit 6 makes light loads feel heavy via the fine-tuning of training variables in unique combinations, including slowing down your lifting speed, adjusting your grip and stance, and making one side of the bar feel heavier than the other.

These protocols force your muscles to stabilize your body as they never have before. The result is better form and solid stability in every major joint—and the core—which will carry over to everyday activities and sports. This makes the program equally great for beginners, or those who may have never touched a barbell before. Onnit 6 Barbell will make you a fitter person, a better athlete, and a stronger (and safer) lifter—especially if you are (or aspire to be) a CrossFitter, powerlifter, or Olympic weightlifting competitor.

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What's Included with Each Program?

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6 Weeks of Workouts

6 weeks of full-body workouts including 2 days of restorative yoga, and warmups + cooldowns for each workout. All workouts last one hour.

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3 Levels of Progression

3 levels of intensities for each exercise, so you can scale your workout to your own experience and readiness.

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Expert Video Instructions

Expert training from Onnit Chief Fitness Officer John Wolf.

+ Free Bonus Content

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Easy to Follow Recipes + Nutrition Tips

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Mindset & Relaxation Practices

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Coaching with Onnit Founder, Aubrey Marcus

Transform your body in six weeks

Select a bundle & curate your fitness journey

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Pro Recommendations

Joe Rogan

Comedian, UFC Commentator, and Podcaster

“Rarely am I really stunned by how much someone knows, and John Wolf is one of those people.”

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Designed to help you lose weight, build muscle, move better and feel better

In developing the program, we made sure to test it with as many different people as possible: from elite athletes, to normally fit people, to those who haven’t done a pushup in years.

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John Wolf Talks Onnit’s Six Week Transformation

Onnit Podcast

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The same instructors who have trained some of the most elite athletes on planet Earth were the ones who put this together, and who will be with you every day of Onnit 6.

John Wolf

Head Coach Onnit 6
Chief Fitness Officer, Onnit

John Wolf

John Wolf

Head Coach Onnit 6
Chief Fitness Officer, Onnit

Before becoming Chief Fitness Officer for Onnit, John Wolf founded and owned Wolf Fitness Systems, a well-known unconventional gym in California that focused on the integration of various movement theories with unique tools such as the kettlebell, steel mace, and steel club. He also spent several years as the US Director of Operations for another world-famous unconventional fitness organization.

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Trying to piece together a workout and nutrition plan on your own can waste time and mental energy

Onnit 6 provides everything you need for total-body optimization—workouts, nutrition, healthy recipes, and mindset coaching—packaged together in one easy to access, downloadable online program that’s guaranteed to transform your body fast.

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