Regularly exercising is one of the best things you can do for your overall health. By staying physically active, you can help control your weight, strengthen your muscles, boost your energy, improve your brain health, and even promote better sleep. However, if you're new to exercising, you might not know where to begin.
Do you want to do something low impact like yoga or go all out and start running? Fortunately, there are mobile apps that offer free workouts for both complete beginners and those who may be returning after a long break from the gym.
1. 7 Minute Workout
As a beginner, it's best to stick to workouts that are short and sweet. You're likely excited to get started on your fitness journey, but overexerting yourself could lead to injuries. Start off with an app like 7 Minute Workout, which provides quick and effective workouts in 7-minute sessions.
Because of its simplicity and user-friendly design, the 7 Minute Workout app is ideal for newbies. The exercises differ in difficulty depending on which level of workout plan you pick. The classic workout, for instance, features basic exercises like jumping jacks, squats, and lunges.
Download: 7 Minute Workout for iOS | Android (Free, in-app purchases available)
2. Yoga for Beginners
If you're thinking about working out but don't know where to start, you should give yoga a go. Yoga is a low-impact and safe form of physical activity, according to the National Center for Complementary and Integrative Health.
The Yoga for Beginners app creates a workout plan that best suits you based on your age, weight, height, and fitness level. The 30-day beginner plan is the best place to begin, as it helps you learn the basics of yoga. However, as you advance you can move up to the intermediate and advanced plans.
Download: Yoga for Beginners for iOS | Android (Free, subscription available)
3. Beginners Gym Workout
The Beginners Gym Workout app is perfect for beginner weight trainers or gym goers getting back into the swing of things. This weight-lifting app consists of an easy but effective four-day workout plan to boost your strength.
Each day targets one or several areas, from the chest and triceps on day one to shoulders on day four. Moreover, there's an extra ab workout session that you can do daily after each workout. If all you want is an uncomplicated workout plan for the week, then this app is perfect for you.
Download: Beginners Gym Workout for Android (Free)
4. 5 Minute Pilates
Making exercise a regular part of your day can feel intimidating, so if you feel nervous about starting, it's best to choose something quick, simple, and to the point. Pilates is the activity you're looking for, and 5 Minute Pilates is the free exercise app that's painless to use and will teach you the basics.
The daily Pilates session is just five minutes in length and consists of five Pilates moves. Each move features clear instructions and a visual demonstration. Even as a beginner, once you've done one Pilates session for a week or so, you may feel ready to add a few more.
Download: 5 Minute Pilates for iOS | Android (Free, subscription available)
5. Start Running for Beginners
Perhaps you're looking to start running, which is great if you want to burn some serious calories. Sure, walking is an effective beginner exercise, but picking up the pace to a run can boost your weight loss, as stated in an article in the National Library of Medicine.
Start Running for Beginners is an awesome app that trains you to increase your running time by alternating between walking and running. Clean, basic, and reliable, this running app is exactly what you need to start running with very little experience.
Download: Start Running for Beginners for iOS | Android (Free, subscription available)
6. Home Workout
It can absolutely be daunting to go to the gym if you're a fitness newbie. Even if you're not a beginner, you might prefer working out from the comfort of your own home. The Home Workout app makes it feel as if you have a personal trainer by your side without leaving the house.
Various training plans are available in the app, including lower body and upper body workouts, ab workouts, and a four-week challenge. To begin, set yourself a weekly workout goal. A three-day weekly workout goal can be beneficial for beginners, especially if you have limited time. The app also features a 30-day healthy meal plan and a shopping list feature.
Download: Home Workout for Android (Free)
7. PunchLab
There is no doubt that boxing is a great way to stay in shape and feel tough at the same time. The beauty of boxing is that you can learn the basic moves with just a few pieces of equipment. The PunchLab app is full of beginner-friendly boxing workouts led by professional coaches, like Arnie Abs and Bobbie Jo Davis.
To use the app, simply select your goal, fitness level, fighting style, gender, weight, and whether you have a punching bag or not (it's all right if you don't). Afterward, PunchLab creates a workout plan tailored to your specific needs. To level up your punching bag, you can purchase the PunchLab Strap for your smartphone that measures your speed, volume, and power.
Download: PunchLab for iOS | Android (Free, subscription available)
8. Jump Rope Training
You might have memories of jumping rope with your friends at school. However, jumping rope is also an effective way to burn calories and it's a great beginner exercise to fit into your workout routine.
Jump Rope Training has short, intense jump rope workouts that can be done by both beginners and professional jump ropers. Each workout displays the length in minutes, the number of exercises, the number of calories burned, and a visual demo. Therefore, you can learn how to perform each move beforehand to avoid getting hurt.
Download: Jump Rope Training for iOS | Android (Free)
9. J&J Official 7 Minute Workout
The J&J Official 7 Minute Workout app provides a large variety of workouts for beginners that differ in both intensity and length. Although, it is also possible to progress at a steady pace if you find the beginner workouts too basic.
Beginners always benefit from having a clear demonstration of an exercise, and the J&J Official 7 Minute Workout app does just that. Additionally, the app has an awesome Smart Workout feature that builds a custom workout routine for you depending on your goals and motivation.
Download: J&J Official 7 Minute Workout for iOS | Android (Free)
Apps That Give You Access to Easy, Fun, Beginner-Friendly Workouts
It's wise to start slow and take it easy when you're a fitness newbie. Not only is this essential if you want to steer clear of injuries, but also because you don't want to run out of steam after a few days. If you're inexperienced and want to kickstart your fitness journey, these beginner workout apps are your best bet.