You don’t need a 30, 60, or 90 day plan to begin.
Every day starts fresh, so there’s nothing to catch up on. Just show up, press play, and move.
Give me 90 seconds and see if MoveDaily feels right for you.
Daily live
sessions
Workout Links
on Whatsapp
Fresh Workouts
Everyday
What you will get?
The right training, the right guidance, and the
results your body earns over time.
Lose Fat
Through energy balance, not starving.
Build Real Strength
The kind that shows up when you lift , carry and move through your day.
Move Better
Keep your joints working and your body pain free for life.
Recover Your Body
Non negotiable part of your training.
Puneet Rao.
12+ years
Experience
10k+ women
Trained
650k+
Community
I've coached both. Here's what I keep seeing.
For over a decade I've coached men and women, and I've trained women on the same fundamentals as anyone: progressive overload, strength, mobility. The principles were never the problem.
What I see now is the whole industry handing everyone the same advice, and selling women one rule above all: if you didn't collapse, it didn't count.
"Go hard or go home. Sweat it out every single time."
Here's the truth: if you love going hard, go hard, I'll be right there with you. But you were never meant to wreck yourself just to prove it counted. That rule is the lie that broke fitness for women. The real work is energy balance, what you put in, how your body uses it, and treating recovery as part of training, not a day off from it. Some days you push. Some days you protect. Every day you show up.
I'm changing the narrative and giving you the exact difference that actually matters. Stop falling for whatever the internet sells you this week. Learn what your body is meant to do, and build the transformation you've wanted all along.
~ Puneet
This isn’t Women’s Fitness.
This is Female Physiology.
Your hormones shift monthly, your energy levels vary, and your recovery need change constantly. Generic fitness ignores all of this. We don't.
Tap each pillar to see the Transformation
Strength
FROM
Feeling weak.
Avoiding things because your body doesn’t feel ready.
TO
Feeling stronger.
Feeling capable.
Looking toned & defined.
Calm
FROM
Constant stress.
Overthinking.
Feeling mentally exhausted.
TO
A calmer mind.
Better decisions.
More control over your day.
Energy
FROM
Dragging yourself through the day.
Depending on caffeine.
Feeling drained.
TO
Steady energy.
Better focus.
Feeling alive from morning to night.
Sleep
FROM
Broken sleep.
Waking up tired.
Never feeling fully recovered.
TO
Deeper sleep.
Better recovery.
Waking up ready to move.
Mindset
FROM
All-or-nothing thinking.
Restriction.
Starting over every Monday.
TO
Consistency.
Confidence.
Habits that actually last.
How to Join?
Three steps for you & then Puneet takes over
01
Choose your plan
Pay once. That's the last decision you need to make.
02
Get your daily live workout
A fresh workout link lands on your WhatsApp every single day. No app. No subscription. No extra step. Just tap and move.
03
Your day one is tomorrow
The workout link will come to yours WhatsApp everyday for as long as your membership plan lasts. All you need to do is show up.
Real Women
Real Results.
The proof is in who keeps showing up.
Real members, sharing their own experience.
Individual results vary.
Membership Options
- LIMITED TIME
₹ 10,000
MRP: ₹18,999
For 2 Years + 1 Year FREE
Exclusive Founding Member Pass
Passes Left
- Founding pass renews at ₹2999 per year after 3 years
- YouTube live session with Puneet
- All future workouts, features & updates included
- Founding member pass for the first 1000 members only
- Weekly PDFs to help you understand your food, workouts and body better
- 365 Daily workout links on WhatsApp
- YouTube live session with Puneet
- No App, No Subscription
- Weekly PDFs to help you understand your food, workouts and body better
- 180 Daily workout links on WhatsApp
- YouTube live session with Puneet
- No App, No Subscription
- Weekly PDFs to help you understand your food, workouts and body better
- 90 Daily workout links on WhatsApp
- YouTube live session with Puneet
- No App, No Subscription
- Weekly PDFs to help you understand your food, workouts and body better
FAQs
Frequently Asked Questions
Getting Started
What exactly is Move Daily?
Move Daily is a daily guided workout program for women. Every morning at 7 AM, a new workout premieres on YouTube, and you follow along live with hundreds of other women. Can’t make it at 7? You have complete freedom to do that day’s workout anytime during the day, morning, afternoon, or night. Whether you do the workout live or with the recording, the effectiveness is exactly the same, Puneet has spent over 12 years coaching online, and every session is built so you can work out at your own convenience. Everything is managed through WhatsApp, your links, reminders, and updates come straight to your phone. No app to download, no confusing tech.
Who is Move Daily for?
A woman who wants to get stronger through consistency and transform through education. This isn't just about losing fat or changing how your body looks it's about so much more: better energy. understanding your joints and your body, and learning how the phases of your life and your hormonal health shape the way you train. Whether you've never exercised before or you're returning after years, the program is built to meet you where you are.
Is Move Daily only for women?
Men can join too but know that the daily advice, cues, and guidance are women specific, designed keeping women's bodies in mind. That said, we'd love for men to join us for the consistency, and to gain real knowledge about women's bodies along the way so they can support the women around them, daily, with us.
I’m a complete beginner. Can I really do this?
Yes. Every workout includes easier and harder variations of each exercise, demonstrated on screen. You pick the version that matches your level today, and progress from there. You don't need any prior experience you just need to show up.
Who will be training me?
Coach Puneet Rao with 12+ years of experience training women of every age, every fitness level, and every starting point. And here's the thing about these sessions: whether you're working out live with him at 7 AM or pressing play at 8 PM, you'll feel he's right beside you, moving with you, correcting you, understanding exactly what you're feeling every single minute of the workout. You just need to show up. He handles the rest.
And in the future, we'll be bringing many more experts for you as well.
I haven’t worked out in years. Will I be able to keep up?
Start slow. Do the beginner variations, take extra rest when you need it, and finish the session at your own pace. Within 2-3 weeks, your body adapts. The goal in your first month is simple: show up 6 days a week. Intensity comes later.
Important: Who Should NOT Join Move Daily
We want you to train safely. Move Daily is not recommended for you right now if:
- You are pregnant. These workouts are not designed for pregnancy. A dedicated prenatal program is in the works wait for that instead.
- You delivered a baby in the last 5 months. Your body needs proper postpartum recovery before returning to this level of intensity. A dedicated postnatal program is coming soon, built specifically for this phase.
- You’ve had a recent surgery. Do not join until your doctor has cleared you for unrestricted exercise.
- You have a heart condition. These sessions include high-intensity work. Please do not join without explicit written clearance from your cardiologist.
- You’re 50+ and haven’t worked out in a long time. The high-intensity sessions in Move Daily are not recommended if you’re above 50 and have been inactive for years. Start with walking and basic strength work first, or consult your doctor before joining.
One rule for everyone: if you have any medical condition, injury, or doubt about whether this program is right for you check with your doctor first. When in doubt, ask before you start.
Schedule & Format
What time is the workout every day?
7 AM, every day. The workout premieres live on YouTube and we all train together you, right there with us.
How long is each workout?
30-35 minutes, warm-up to finish.
How many days a week?
6 days a week. One day is for rest and recovery that day is part of the program, not a break from it.
What if I can’t make it at 7 AM?
No problem at all, you can do that day’s workout anytime in the next 24 hours. The 7 AM live session is for the women who love starting their day together, but the same workout stays available for a full 24 hours. School run, office, kids, life, do it at 11 AM or 9 PM, it counts exactly the same. And if you skip it and miss it completely? No guilt spiral, the next day’s new workout will be sent to you on WhatsApp, and you start fresh.
Is the workout live or pre-recorded?
The first workout of the day 7 AM is a live workout with Puneet. After that, you have 24 hours to finish that same workout, which is uploaded on YouTube as a pre-recorded session. And here's our assurance: whether you do the workout live with Puneet or with the pre-recorded session, the effectiveness will be exactly the same, he has a decade-plus of experience coaching women through all life stages, and he coaches every session as if he's right in the room with you, cueing every rep, every breath, every correction.
What language are the workouts in?
Hinglish the way we actually talk. Simple cues, no jargon, nothing you'll need to translate in your head mid-burpee.
How does WhatsApp fit in?
Once you join, everything comes to you on WhatsApp your daily workout link, reminders, and program updates. You never have to go searching for anything.
Equipment, Space & Clothing
What equipment do I need?
Four things:
1. A pair of dumbbells
2. A long looped resistance band
3. A yoga mat
4. A hand towel
That's the complete list. No machines, no gym membership, no fancy gear
How much space do I need?
If your yoga mat fits, you're good. Bedroom, living room corner, terrace anywhere works.
What should I wear?
Anything you're comfortable moving in. There's no dress code. T-shirt and shorts, salwar, tracks wear what lets you move freely.
Training, Results & Health
Will I lose weight with Move Daily?
If you show up 6 days a week and pay basic attention to your food, yes, fat loss follows consistency. But Move Daily is built for more than the number on the scale: strength, stamina, energy, better sleep, and a body that works for you.
Will dumbbells make me bulky?
No. Building visible muscle bulk takes years of heavy, specialized training and eating, it does not happen by accident with a pair of dumbbells at home. What strength training will do is make you toned, strong, and harder to tire out.
Do I need to follow a diet plan?
Move Daily is a training program, not a diet program. You don't need a complicated meal plan to see results you need consistent training and sensible eating. We'll keep guiding you on the basics along the way.
Can I work out during my period?
Yes, if you feel up to it. Movement often helps with cramps and mood. On heavy or painful days, do the low-intensity variations or take rest listen to your body. Missing 1-2 days a month changes nothing in the long run.
I have PCOS / thyroid / diabetes. Can I join?
In most cases, yes, regular strength training is one of the best things you can do for these conditions. But confirm with your doctor first, especially if your condition is newly diagnosed or unmanaged.
I have knee pain / back pain / an old injury. Can I still do the workouts?
Every workout shows modified versions of each exercise, so most people with minor, stable issues can train around them. If you have an active injury or ongoing pain, get your doctor's or physio's go-ahead first.
What results can I expect, and by when?
Weeks 1-2: you'll feel sore, then energetic.
Month 1: better stamina, better sleep, workouts feel doable.
Month 2-3: visible strength, clothes fitting differently, exercises that felt impossible now feel normal. The only variable is whether you show up.
Consistency & Real Life
What if I travel?
The workouts need a mat-sized space and minimal equipment. Carry your resistance band (it fits in any bag), use water bottles if you don't have dumbbells, and press play from wherever you are. The 7 AM premiere reaches you anywhere in the world.
What if I miss a few days?
You restart the next morning. No guilt spiral, no "I'll start from Monday." The next workout is always just one sunrise away. that's the whole design of Move Daily.
I’m not a morning person. Is this still for me?
The premiere is at 7 AM, but the replay is available all day. That said, most members find that within 3 weeks, the 7 AM slot becomes the most protected part of their day. Your workout is done before the world starts asking things of you.
What’s Coming Next?
Are more programs coming to Move Daily?
Yes. We're building new daily sessions including prenatal, postnatal, pregnancy-safe training, yoga, dance, and more, and in the future, we'll be bringing many more experts for you as well. Move Daily is growing into a complete daily movement platform for women, and as a Founding Member, you're in from day one.
Your first workout is
tomorrow morning.
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