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The first two weeks of 2016 have passed by. How much progress have you made toward your resolutions?

Better health is on most people’s list of New Year’s goals, but it’s easy to feel confused in the midst of gym ads, diet books and thousands of articles on the subject. Where should you begin?

Body weight exercises are an easy way to get in shape 8 Easy Exercises To Help You Stay Fit At Your Desk 8 Easy Exercises To Help You Stay Fit At Your Desk Staying fit at your desk is actually possible. Here are some exercises anyone can do. Some don't even require getting up, others take no longer than 10 minutes out of your daily routine. Read More and improve your overall well-being.

Besides the convenience of working out without a gym How To Workout Without Going To The Gym How To Workout Without Going To The Gym It's hard enough setting aside time for actual exercise, but throw in your commute and it can add up to a lot of wasted time. Try these effective workouts without ever leaving your home. Read More or any equipment, body weight training is a great way to get or stay in shape because it’s challenging regardless of how fit or not fit you are. Because you use your own body weight to work out you’ll always be working with an amount of weight that’s neither too heavy nor too light for real health benefits.

Research shows that doing body weight circuit training, like HIIT exercises, can significantly help with weight loss and can help you build stronger muscles relatively quickly.

Aerobic exercise has numerous benefits for high-risk populations and such benefits, especially weight loss, are amplified with HIIT. High intensity interval training involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise).

In a study from the Journal of Athletic Training, researchers found that doing body weight exercises effectively damaged participants’ muscle fibers (you have to damage muscle fibers for them to heal and become stronger, thus making your muscles bigger).

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You don’t need anything other than your own body to tone and strengthen all your muscles. So ditch the expensive gym membership or home exercise equipment and banish excuses. In as little as a few minutes a day, with no bells or whistles, you can get fit anywhere. These apps can help:

You Are Your Own Gym ($4.99, iOS and Android)

Bodyweight Training app

Just as the title states, your own body is all you need to get a full workout. This app will show you how by using exercise plans from fitness instructor and author Mark Lauren. Choose from programs as brief as two minutes and no longer than 36 minutes. Wherever you are, however long you have to exercise, you’ll find something suitable from You Are Your Own Gym.

When you’re ready for more, this app offers 10-week fitness programs for all levels. If you have an Apple device, you can integrate You Are Your Own Gym with HealthKit to save and track your exercise programs in the Health app. The only downside of this app may be its price – $4.99 to buy the basic version plus in-app workout purchases ranging from $2.99-$6.99. Still, it’s a bargain compared to a gym membership you rarely use.

Download: You Are Your Own Gym ($4.99 iOS | Android)

500 Bodyweight Challenge (Free, iOS)

500 Bodyweight Challenge app

Also created by a renowned personal trainer, 500 Bodyweight Challenge combines the ease of using your body as your gym with the fun and incentive of a challenge. With this app you’ll try to beat your own best time to complete the 10 included bodyweight exercises.

It’s easy to learn the exercises by watching the accompanying videos 7 Best YouTube Workout Channels To Exercise at Home 7 Best YouTube Workout Channels To Exercise at Home Home gyms and personal trainers help the moneyed get up straight from their beds and hit the gym. We lesser mortals have to call on our powers of self-motivation and discipline to trudge the few... Read More . Then set the timer and see how fast you can finish the workout. The program is designed to work out your whole body and you can do it anywhere. Best of all, the app is free, so what are you waiting for?

Download: 500 Bodyweight Challenge (iOS)

Gorilla Workout ($0.99, iOS and Android)

Gorilla Workout app

Did you love playing “Donkey Kong” as a kid? Chances are you’ll also enjoy Gorilla Workout, which offers the charm of a cartoon character and the appeal of a video game to make your workouts more fun. Start at the beginning and savor the satisfaction of progress as you pass one fitness level after another.

The Gorilla Workout exercises utilize cardio in addition to strength training to target all of your muscle groups and help you get fitter in the least possible amount of time. The app costs $0.99 and you can purchase additional signature workouts such as 100 Pushups within the app for 99 cents each. Skip that next high-calorie espresso drink and give Gorilla Workout a try instead.

Download: Gorilla Workout ($0.99 iOS | Android)

Fitness Trainer ($0.99, iOS)

Fitness Trainer screenshot

What kind of learner are you? Whether you prefer to listen, watch or read, this app has a tutorial for you. Each exercise can be learned by reading a description, watching a video, listening to an audio tutorial or looking at a picture. To further personalize your experience, you can filter exercises by muscle and body type. There’s also a BMI calculator and log feature to help you track your progress toward your fitness objectives.

In addition to the more than 100 bodyweight exercises included, Fitness Trainer also offers workouts for the gym, should you occasionally find yourself in one.

Download: Fitness Trainer ($0.99 iOS)

Sworkit (Free, iOS and Android)

Sworkit app

Like other bodyweight apps, Sworkit’s exercises can be done anywhere without equipment. However, this app offers Pilates and yoga workouts in addition to the standard cardio and strength-training routines featured by its competitors. You can choose from Sworkit’s predesigned routines or create a custom workout of your own. This app also syncs with the Apple Health app.

The free version of Sworkit comes with a variety of free workouts. Premium features can be purchased in-app for access to bonus workouts, ad-free exercising, and the ability to save your history and custom routines.

Download: Sworkit (iOS | Android)

Boot Camp Challenge ($3.99, iOS)

Boot Camp Challenge

This app offers an authentic boot camp experience from U.S. Army Trainer Lori Patterson. Choose from three levels: beginner, intermediate or advanced. Most of the exercises only require body weight, but you can add equipment for a different or more challenging experience.

Boot Camp Challenge also offers the unique feature of beat-sync technology so your workout tempo Science Says This Is How You Make a Perfect Workout Playlist Science Says This Is How You Make a Perfect Workout Playlist The number of beats in a song can change how you feel. Now, use a neat software to make your own workout playlists with the right kind of songs and pump up your exercise sessions. Read More will align with the music you listen to. You can also share your results on social media.

Download: Boot Camp Challenge ($3.99 iOS)

Fitness Buddy ($2.99, iOS | $1.99, Android)

Fitness Buddy app

This is another app that offers body weight exercises as well as workouts involving equipment. However, there are so many to choose from – more than 1,700 exercises – that it’s easy not to get bored even if you only use the body weight options. Additionally, you can personalize your routines based on gender, equipment or body weight, and specific goals such as weight loss and muscle toning.

Fitness Buddy’s premium version can be purchased in-app for $4.99 per month or $49.99 per year. The premium app gives you access to additional content, personalized emails and advice for healthy living beyond your workouts.

Download: Fitness Buddy ($2.99 iOS | $1.99 Android)

Virtual Trainer Bodyweight (Free, iOS and Android)

Virtual Trainer Bodyweight app

Is convenience your main objective? Virtual Trainer Bodyweight will deliver everything you need and nothing you don’t for an effective bodyweight exercise routine. Get off to a fast start with readymade workouts Stay Fit: The 5 Best Quick Workout Apps For Android Stay Fit: The 5 Best Quick Workout Apps For Android Need to find the time to exercise? These apps can help you with only a few minutes of your day. Read More in whatever difficulty level you need. You can also design a personal workout if you want to. Virtual Trainer Bodyweight uses timers according to the type of workout you choose, such as circuit training.

In-app purchases are available, ranging from $1.99-$9.99, for additional content and exercise plans.

Download: Virtual Trainer Bodyweight (iOS | Android)

Meet the Healthier, Fitter You of 2016

Just as body weight training is accessible to everyone, all these apps offer something for people of all fitness levels and ambitions. Don’t waste any more time doubting your fitness abilities. Start using one of these apps today and you’ll feel the burn (and deep, personal satisfaction) tomorrow.

Do you find bodyweight exercises challenging enough? Which body weight exercise app will you use? Which is the fitness app you would recommend?

Image Credits:fitness, home by Syda Productions via Shutterstock

  1. Janet
    July 21, 2016 at 11:41 am

    Madbarz !

  2. Cellular Barn
    February 13, 2016 at 7:05 am

    Sworkit is a great app, thanks for sharing this app list, some have interesting features.

  3. Cheetah
    January 26, 2016 at 5:41 pm

    Actually there is a lot of people (me included) who don't need any examples of exercises inside of the app. I already know what exercises I will (or want to) do. It is impractical carry the too damn "weighty" app (40 MB or more) and do not using any exercises that it contains, because they are useless for me.

    Any person who actually do training has all exercises and the training plan in the head, not in the app. The only thing we need is to track our training and get statistical info. That´s it.

  4. Tim
    January 26, 2016 at 7:04 am

    There are also a lot of great Body Weight exercise apps for Windows Mobile too. I am wondering why you have not bothered to show them in this article.

  5. Marty Monroe
    January 20, 2016 at 8:46 am

    My favourite body weight exercises are handstand press ups and pull ups. Go for big numbers - 100 of each is good.

    I don't need a rip-off app - a notebook and pencil is all your need if you want to track your progress.

    • Adam
      January 21, 2016 at 3:08 pm

      Im a big fan of the 7-min site......its been featured in a couple different publications....literally so easy a kid can do it......

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