Work it Out: A Guide to Free Fitness Apps

Fitness apps have been on the rise ever since the pandemic, when we weren’t able to go to the gym or meet with our sports clubs. And, compared to gyms, fitness apps are far more affordable and convenient, saving time and money.

There’s a huge selection of fitness apps on the market, each catering to a different goal and lifestyle. But, with so much choice, making a decision can be quite daunting. This Fitness tracker guide gives you the rundown on each app, to help you decide which is best for your needs.

Fitness apps for beginners

Johnson & Johnson 7 Minute Workout

Time slows down when you’re doing something unpleasant, which is exactly what working out can be when you’re first starting. Johnson & Johnson’s 7 Minute Workout app provides users with short, full-body workouts. The app is based on research from the American College of Sports Medicine, which says a seven minute, HIIT (high intensity interval training) session can be as effective as longer workouts for building muscle and losing weight.

Pros:

• Requires only a chair and a wall
• Customise through “liking” and “disliking” exercises
• Straightforward and simple exercises
• “Smart workout” option provides users with a customised workout based on age and other factors

Cons:

• Only provides short workouts
• Limited exercises (36)

Nike Training Club

Nike Training Club offers a range of different length and difficulty workouts, so it can be a good starting point for beginners. Workout videos from Nike athletes and celebs promote proper technique by demonstrating each movement, and counting down how long each one should be done for.

Pros

• Access to over 200 workouts across endurance, strength, yoga and specific body-part options
• Video demonstration to display technique
• Workout videos featuring celebrities
• Equipment optional

Cons

• Workouts need to be downloaded onto your phone
• Workouts stay the same level of difficulty – plateauing performance

Home workout apps

Home Workout – No Equipment

A popular addition to Leap Fitness Group’s app selection, this app encourages fitness and bodybuilding at home, whenever it suits you. As the name suggests, this free fitness app uses no equipment, and increases the difficulty of workouts every few days.

Pros

• Zero equipment needed
• Workouts get harder over time – avoiding plateaus
• Workouts that target focus areas (e.g. abs, legs, chest etc)
• Clear instructions and timers for every movement

Cons

• Often tells you to complete an unrealistic number of movements (e.g. 90 push-ups on the first beginner’s workout plan)
• 30-second ads if you use the free version

FitOn

FitOn offers everything you could possibly need to maintain a healthy lifestyle, all in one place. It doesn’t just cover home workouts (although it has a huge selection), it also teaches users about about mindfulness, motivation and nutrition.

Pros

• Uses celebrity trainers
• Custom fitness programs
• Features a self-defense course
• Over 500 healthy recipes

Cons

• Lots of pop-up notifications
• Some features are only available with the premium version
• Workouts stay the same level of difficulty – plateauing performance

Personalised fitness apps

Adidas Training: HIIT Workouts

Adidas offers two fitness apps: HIIT Workouts and Run Tracker. The HIIT Workouts app allows users to target select muscle groups by creating a workout that suits your lifestyle. Exercises range from four minutes to around an hour. The self-tracking feature goes beyond entering sets and reps, creating detailed data including Strength Score and Strength Balance.

Pros

• Doesn’t require equipment
• Includes demonstration videos
• Guided workouts
• Shows detailed performance data
• Optional multi-week plans

Cons

• Personal data is stored in Austria
• App occasionally lags
• Some exercises are too complex for beginners

Caliber

Caliber is another all-rounder fitness app. While primarily focused on strength training, this app adds nutrition and fitness tracking into the mix. Weekly lessons are catered to all skill levels, and address common mistakes and creating new practices.

Pros

• No ads or paywalls
• Creates a custom workout plan based on goals
• Syncs with over 100 different fitness or nutrition tracking apps

Cons

• Custom macronutrient and calorie goals aren’t available in the free version
• Training plan is less extensive than the Pro and Premium versions

Fitness apps for women

Workout for Women

The Workout for Women fitness app offers weight loss, strength training, flexibility and endurance workouts. What makes it ideal for women? It features a range of exercise plans that tackle common issues for women. These include period pain relief and post-natal recovery.

Pros

• Over 500 workouts
• Can be done anywhere
• Workouts focus on stubborn areas
• Daily motivational quotes
• Tracks fitness progress

Cons

• Calendar has a habit of losing data
• Ads are present in the free version

BetterMe

BetterMe is a highly customisable fitness app for women that focuses on wellbeing and less on weight loss, unlike many other women’s fitness apps. But, if you do want to lose weight or tone up, this app has plenty of healthy meals and exercises to promote a healthy and sustainable way of changing your habits.

Pros

• Includes healthy recipes
• Features a water tracker to ensure you’re hydrated
• Yoga, strength and cardio workout options
• Has a range of wellbeing articles, including sleep health and motivation

Cons

• Content isn’t personalised
• No verbal instructions included with video demonstrations
• No pauses between demonstrated exercises

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About the author of this page

This report was written by Canstar Content Producer, Caitlin Bingham. Caitlin is an experienced writer whose passion for creativity led her to study communication and journalism. She began her career freelancing as a content writer, before joining the Canstar team.