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running 2If there’s one thing the Internet is great at it’s spreading educational information. It has debunked many myths especially those about personal health and fitness.

However, on the other side of that coin, various web apps, online fitness programs and supplements promise to make you extremely healthy and fit but in reality, they’re misleading and rarely ever work.

Unfortunately, in terms of fitness and physique, there is little one can do except eat right and exercise correctly in order to reach a point they’re comfortable with.


There are some great free online fitness program available which are trustworthy and don’t aim to sell you anything. I want to take a look at three fitness programs which have proven very popular with millions of people all over the world.

One Hundred Push-Ups, Sit-Ups Etc…

online free fitness program

This series of free online fitness program have been very popular and has expanded in recent months. When the first program launched a while back we did an article on it here OneHundredPushups - A Geeky Pushup Workout Program to Get In Shape OneHundredPushups - A Geeky Pushup Workout Program to Get In Shape Read More . Since then, numerous other programs have become available so that everything from push-ups to sit-ups to squats to chin-ups are covered.

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They all work on the same principle and that is to gradually increase the reps over a period of weeks until you have reached the goal of the program. They also give you an initial test to determine your current strength and stamina. Based upon the results of this you’ll start on a certain week and work your way up.

An iPhone app is also available to keep track of your progress but you can do this only using the websites just as well.

Couch to 5K

This program became something of an Internet Meme when it was first released and is still very popular given its success in transforming couch potatoes into runners.

Once again, this program works on a chart which you are to work your way up over a period of time. Initially, it comprises of a certain amount of time jogging followed by a certain amount of time walking. The jogging is gradually increased over time as you become more fit until the end of the program, at which point you should be able to run 5K (or half an hour).

online free fitness program

Because free online fitness program became so popular so quick, there are numerous websites which specialise in it instead of just one. I recommend this particular site because of the wealth of information on there compared to the others. Firstly, it’s regularly updated with articles related to the program on every subject such as nutrition, running gear and the most important of all; motivation.

They also have a great chart which you can print out which details the running schedule with plenty of tips.

Zero To One Mile – Swimming

Running and strength exercises aren’t for everyone though. Swimming, widely considered to be the best exercise because it gives you a full body work out, is a favourite of many people trying to get in shape.

Swimming just one length of a pool is a challenge for some people so one mile might seem light years away. However, with the Zero to One Mile program you could achieve that target in a few weeks.

online free fitness program

The website, however basic, is packed with valuable information for swimmers including the essential chart to give you targets as well as track your goals. Along with a new Facebook support group this program also features a lot of information for adults learning how to swim for the first time and further challenges once you reach the one mile target.

Obviously, as with any fitness program, it’s the motivation and proper exercise that counts, not new workout machines or dietary supplements. All you need to get fit is a good training schedule and your body. The above programs should get you well on your way to achieving that.

Is there another free online fitness program that you prefer?  If so, let us know about it in the comments.

Image Credit: Brass n’Roll

  1. David Duizer
    April 7, 2010 at 4:53 pm

    These programs are a great way to get started on a healthy lifestyle. If you are self-motivated these will be great ways to build your confidence and strength!

  2. Dillon Martin
    March 31, 2010 at 11:49 am

    Thanks for highlighting these 3 program. I know some I my readers would benefit from them.

  3. Jet-Jill Edmond
    March 30, 2010 at 11:01 pm

    Having a lean, fit, vibrant body truly changes your life. So, start exercising now even at your own home.

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