5 Best Apps for Gym Workouts

COVID-19 is raging in Russia, and the best way to fight it is to stay at home and try to keep a low profile. The task is not difficult, but due to the lack of movement, many (including us!) have begun to gain fat, and you can no longer go to the gym or even go for a run. Habr's editors tried apps for exercising at home for a week, launching new ones every morning.

ProFit – Personal Trainer

Platform: iOS, Android

Pro Fit is designed to replace a personal fitness trainer - this is already stated in the name of the application in the App Store. The developers promise more than 350 “effective exercises for various muscle groups,” their detailed descriptions, photo and video guidance on how to perform them, and visualization of the muscles involved as a result of the exercises. In addition, the application has a built-in training log, timer, calendar and the ability to track your progress using interactive graphs.

Immediately after launching, the application asks you to choose where you will train - at home or in the gym. In the current realities, we are, of course, only interested in the first option. Pro Fit then determines the purpose of exercise - losing weight, maintaining muscle tone or increasing muscle strength - and also asks you to enter personal data: gender, age, weight and height. You need to indicate which muscle groups, in your opinion, lag behind the rest - emphasis will be placed on them when calculating the exercise program.

Unfortunately, the free part of the training plan ends here, since Pro Fit then requires you to purchase a subscription for one (1550 ₽) or three months (3890 ₽). Without paying, I couldn’t use at least one function—you can’t even just see what exercises there are for different muscle groups. It turns out that the application will be useless for those who do not plan to spend money on sports at home. However, Pro Fit has a three-day trial period - this will at least help determine whether it is worth paying money for it.

DAILY STRENGTH

The application is ideal for beginners. Will help you master basic bodybuilding techniques. Self-training using this application will allow you to get a sculpted and strong body. Each program specifies the number of approaches, repetitions and days of the week on which it is performed. Exercises for working out the whole body are presented in the form of a list, where they are arranged in alphabetical order, which makes the search much easier. A detailed description of the exercise technique, animation and video format allow you to avoid mistakes. Timer, results recording. Paid programs are offered for advanced athletes.

Workout Trainer

Platform: iOS, Android

Workout Trainer was recognized as the best app for sports activities in a study by Roskachestvo in 2022. Then it received the highest score for the scientific nature of the information and the number of workouts, including without sports equipment. The application allows you to use audio and video instructions and recommendations from professional trainers about the progress of the exercises. In addition, Workout Trainer has sections for CrossFit and Tabata workout enthusiasts.

Keep in mind that Workout Trainer is not Russified. The vocabulary in the sports app does not require any advanced level of language, but for those who don't know English at all, this can be a big hurdle. But the Android version of the application supports Google Fit. Workout Trainer tells you how often you exercise, what goals you set for yourself, and what types of exercise you prefer—and the list of these types is very large. As with Pro Fit, Workout Trainer asks for a paid subscription, which will provide access to training programs, but it is significantly cheaper - 529 RUR/month. or 4050 ₽/year. In addition, a trial period is available that lasts a week.

Overall, Workout Trainer won me over with its wide functionality and range of workouts in a variety of ways. But precisely because of this, it will be difficult to understand the application for a beginner who has decided to play sports for the first time. And the lack of Russification is still a rather significant disadvantage for an application in which you need to strictly follow the instructions.

Fitness for Weight Loss - Workouts in the gym and at home

This application will help you become a healthy lifestyle guru! Nutrition rules, beauty secrets, exercises to maintain muscle tone, general information about health - all this is available in your little mobile encyclopedia. Advantages:

• The application works offline.
• Training for men and women has different content.
• Interesting and useful content.

Flaws:

• Cluttered graphic design of the application

Fitness for Weight Loss - Workouts in the gym and at home

Developer: Egor Badaev

Number of installations: 10,000,000+

Platforms: iOS

Price: free, paid content available.

4.7
★★★★★

adidas Training

Platform: iOS, Android

At adidas Training you can develop your own individual training using a special construction set. The application has exercise programs for various purposes - losing weight, gaining weight, keeping the body in good shape or doing a good stretch. In adidas Training you can watch more than 180 videos in HD quality, which, moreover, are displayed on a large screen - however, this requires an Apple TV or at least an iPad.

Like other apps, adidas Training starts with a standard set of questions: gender, age, weight, purpose of training and level of training. Personally, I liked the interface - it is intuitive and simple, there is nothing superfluous in it, unlike Workout Trainer. In addition, at the very beginning, it clarifies what specifically prevents you from playing sports - lack of knowledge, motivation, instructions, support, or a busy schedule.

There is still a paid plan - it gives access to additional training programs and premium features, but the application does not force its purchase. The cost of a paid subscription is 599 RUR per month or 2990 RUR per year. It also unlocks premium features in another Adidas running app, Runtastic.

It’s cool that in adidas Training you have the opportunity to try almost full-time training without a subscription - after logging in, several dozen standard exercises and programs are available, and all functions are unlocked, including tracking progress using graphs. Additional advantages of adidas Training include comprehensive tips on healthy eating and the ability to view before/after photos of other users, as well as share your own.

Lose weight in 30 days

The application is perfect for a comprehensive approach to the process of losing weight: here you will find ready-made effective workouts that are suitable even for beginners, and a diet that allows you to think not only about food. Having a training diary and shopping list will help you track your progress and share your achievements with others. Advantages:

• Convenient graphical representation of your progress/
• Synchronization with Google Fit Variety of diets, incl. and vegetarian.

Flaws:

• The application does not provide notifications.

Lose weight in 30 days

Developer: Simple Design

Number of installations: 50,000,000+

Platforms: Android

Price: free, paid content available.

4.8
★★★★★
Install

Nike Training Club

Platform: iOS, Android

Nike Training Club offers 185 free workouts including yoga, strength, endurance and mobility training. The application supports Apple Watch, develops adaptive programs and personalized recommendations. In addition, you can follow programs developed for famous athletes: Cristiano Ronaldo, Serena Williams, Michael B. Jordan and others.

The Nike app is very similar to Adidas Training - similar functionality, similar interface, even the need for authorization. Unless Nike does not have the ability to log into the application through a Google account - only through Facebook or a separate registration in the service using an email address and password.

The first drawback that immediately catches my eye and became critical for me is that there is no version of the application for iPad. To use it, you have to be content with the iPhone version, which needs to be stretched to see at least something - however, this is also inconvenient, since their screen aspect ratios do not match - you have to endure black bars on the sides. Of course, this is a drawback only for tablet users - for others it does not play any role. However, it seems to me that a large screen is the most convenient option for studying - put it in front of you on a table or bedside table and study. The large screen allows you to see everything that is happening in the video instructions.

7. Daily workout

This application loves to delight its users with promotional codes and promotions - now you will save even more! The interface is intuitive; all basic information about luggage sizes and other services is presented in the form of pictures, which helps you quickly assess possible additional expenses. Advantages:

• It is possible to restore cash receipts about past trips from the database.
• The search is very fast.

Flaws:

• The service fee is higher than in similar services.
• When choosing seats on trips, there is no carriage diagram.

Daily workout

Developer: Daily Workout Apps, LLC

Number of installations: 10,000,000+

Platforms: Android, iOS

Price: free, paid content available.

4.7
★★★★★
Install Install

Read also: Best apps for counting calories

Unagrande YogaClub

Platform: iOS only

Unagrande YogaClub is positioned as a personal yoga instructor. The app supports Apple Health and includes video tutorials, instructions, meditation techniques, and exercises to boost your immune system and improve your overall health. Unagrande has a point system that takes into account success in exercises.

The application has a user-friendly interface, many different programs and tutorials with videos, it talks in detail about how exercise affects the body, and also makes it possible to include suitable audio tracks with a recording of a rustling forest or sea breeze.

A paid subscription involves receiving additional programs and disabling advertising - yes, the application regularly includes videos advertising its own products. Subscription cost is 599 RUR per month or 3590 RUR per year.

The application has a significant drawback - there is no version for Android, because of this it will not be suitable for a significant part of users. Yoga is also probably not suitable for those who, like me, prefer intense strength training rather than static training.

6. Buttocks in 30 days

If perfect buttocks are your long-time dream or you just want to keep your muscles in constant tone, this application is especially for you. If you think that you can achieve ideal forms only with boring squats and swings, then quickly download Buttocks in 30 days and dispel this myth. Lots of intense, fun workouts without any special equipment over the course of just a month will help you achieve ideal shape. Advantages:

• Workout reminder system.
• Intuitive calorie counter.
• Detailed video lessons from the trainer will make the exercises even more effective.

Flaws:

• The application includes daily tips that are not always relevant to the training process.

Buttocks in 30 days

Developer: Simple Design

Number of installations: 10,000,000+

Platforms: Android

Price: free, paid content available.

4.8
★★★★★
Install

Seven

Platform: iOS, Android

The app's format involves exercising for only seven minutes a day. The developers claim that Seven workouts are based on scientific research and provide maximum benefits to the body in the shortest possible time. The application itself develops a weekly training program in different categories: general and dynamic training, stretching exercises and unloading exercises. In total, Seven offers more than 200 exercises of varying degrees of difficulty and video instructions for them.

Seven is well suited for people with a busy schedule and those who do not set themselves extreme goals such as losing tens of kilograms. The application has a simple interface and does not impose a paid subscription. And in the latest update, the developers added the ability to practice together with other users around the world.

The main difference between the application and the others is the seven-minute format. It does not have separate programs for CrossFit or training for individual muscle groups, and the set of classes is most reminiscent of exercises at a children's camp. But, since I usually lose in the war against laziness, Seven, with its short and simple exercises, stands out from the rest for the better.

Fitness for Women: Women's Workout

This service allows you to purchase tickets for any transport around the world. Whether you would like to be on another continent in a few hours or have planned a bus tour to a neighboring city, you can always find a ticket without extra charges on Onetwotrip. The application also offers 24/7 user support, which will help avoid payment difficulties or system freezes.

Advantages:

• There are several types of payment (card, Google Pay).
• The option of ordering excursions through the application is available.
• Bonus discount system for regular users.

Flaws:

• It is not possible to plan trips with transfers.
• A small number of filters.

Fitness for Women: Women's Workout

Developer: Leap fitness group

Number of installations: 10,000,000+

Platforms: Android

Price: free.

4.8
★★★★★
Install

According to statistics, 13% of the Russian population exercises online at home, while only 2.6% visit gyms and fitness clubs. This is due to the fact that studying at home is cheaper, more comfortable, since you don’t have to be embarrassed by strangers, and more convenient.

Bottom line

For the most part, the applications are very similar to each other in both functionality and the number of different exercises. ProFit
was unpleasantly surprised - the application has a fairly high rating in the App Store, but without a paid subscription you can’t do anything at all in it - just walk through the interface.
Moreover, this same subscription is also the most expensive among the entire selection. Personally, I was not able to make friends with Nike Training Club
- it is completely incomprehensible why such a large company still, in 2022, has not acquired a version of the sports application for iPad.

But I really liked Workout Trainer

and
adidas Training
.
The first captivates with a wide range of programs and exercises, in which you can find anything in your own way - but only if you know English. And the second, on the contrary, is without frills - minimalistic, convenient and with full functionality. Seven
also seemed interesting, at least as an assistant for morning exercises.

Curator's choice

Evgeny Rossinsky, director of technology at ivi:
I’ve been doing sports at home for eight years now, I do it every day for 20 minutes. I was very sorry to spend a lot of time going to the gym. It was important to develop a habit and then stick to it. To exercise on my own, I have been using the Stark Fitness app for a very long time and pay an annual subscription. Everything is simple there: you say what kind of exercise equipment you have (if you don’t have any, it’s okay, there are plenty of exercises there without using additional tools), you choose the duration of the workout and you get a ready-made option.

10. Sworkit Lite

Sworkit Lite offers activities at home that are truly effective and enjoyable for you. Whether it’s cardio training, strength training or Pilates – in all areas you will find a ready-made base of video exercises divided into training levels. The app gives you a free week of all features so you can see if Sworkit Lite is right for you. Advantages:

• There is an opportunity to create personal training sessions.
• It is possible to set the training interval.
• No advertising.

Flaws:

• No offline access to training.
• High subscription cost.

Sworkit Lite

Developer: Nexercise Inc

Number of installations: 5,000,000+

Platforms: Android, iOS

Price: Free

4.3
★★★★★
Install Install

Straight crunches on an incline bench

You need to lie on a bench, legs up. The feet are fixed behind the roller.

Arms are crossed on the chest. The back is rounded. The body rises vertically.

For a period equal to several seconds, you should hold in the position where the greatest load is placed on the body. Return to the starting position.

Mobile applications

The developers offer various types of physical activity.

Press

They help pump up your abs, work out your muscles, create a six-pack, and a flat stomach. Relevant for men and women.

Exercises used: scissors, twisting, leg lifts, bicycle. Number of repetitions – 8-20, frequency – 2-3 times a week.

Plank

Asana is a yoga pose, a comfortable, stable body position. When done correctly:

• improves the condition of the muscles of the back, arms, neck, lower back;
• strengthens the abdominal organs and abdominal muscles;
• corrects posture;
• has a good effect on the respiratory system;
• Helps you relax in stressful situations.

Contraindications: exacerbation of chronic diseases, pregnancy, carpal tunnel syndrome, eye diseases.

The first execution is 15-20 seconds, increasing the time every day by 5-10 seconds.

Fitness

Translation from English “to fit” – to correspond. A set of physical exercises, a healthy diet, and a healthy lifestyle.

There are several types of fitness:

1. Aerobics.
2. Fitness – yoga.
3. Pilates.
4. Stretching.

Aerobics

Stretching techniques, plastic exercises, and breathing rules are combined. Musical accompaniment (clear rhythm) and dance movements (Latin, Afro) are actively used.

Effectively burns calories, strengthens the cardiovascular system, and keeps the entire body in good shape.

Water aerobics – conducting classes in water (swimming pool, lake with a flat bottom). Water resistance increases the load and energy consumption.

Fitness – yoga

Alternating dynamic and static approaches. Breathing practices are actively used - kumbhaka (holding the breath while inhaling, exhaling), rechaka (exhaling), puraka (inhaling).

Effective in stressful situations and psychological disorders.

Pilates

A special feature of the program is a certain order of exercises performed at a slow pace. The breathing process and the tension of the abdominal muscles are controlled. Helps improve coordination of movements, correct posture (strengthens the muscle corset).

Fitbod

This app will offer you strength training based on an AI algorithm.
Fitbod's algorithm thinks through every aspect of your workout, so you don't have to worry about choosing weights or number of reps—each workout lays the foundation for the next. As you progress, the application itself will recommend suitable weights, and a large selection of exercises will prevent you from messing around either at home or in the gym. Of the minuses: sometimes it recommends obviously inappropriate weights, the instructions are not as detailed as we would like.

Available for Android/iPhone.

Cardio, HIIT and aerobics

The app features 4 main workouts: high-intensity training, light cardio, plyometric jumping and gentle training. Due to its intuitive interface, it is perfect for beginners who are truly result-oriented. Advantages:

• The workouts can be adapted to your fitness level and desires.
• It is possible to work offline.

Flaws:

• The soundtrack is not always adapted to the Russian language.
• Complex process of exporting/importing information.

Cardio, HIIT and aerobics

Developer: Fitify Apps

Number of installations: 1,000,000+

Platforms: Android

Price: Free

4.7
★★★★★
Install

Endomondo

Endomondo tracks runs, bike rides and other outdoor activities. This app boasts of accuracy and one of the simplest interfaces. You'll first have to take a test to determine your fitness level, and then the program will suggest a plan based on your favorite form of exercise. During training, the virtual trainer notifies you that you are about to break your record or, on the contrary, you need to speed up the pace. There is also a spirit of competition: you can challenge friends and acquaintances, track your results and share them with each other.

Price: Basic package free for Android, iOS, Windows Phone

FitnessAI

FitnessAI, like Fitbod, uses artificial intelligence to create personalized training programs. He will tell you when and how much to rest and will calculate the weights for each session. According to the developers, the algorithms are based on a total of 5.9 million workouts. The application itself will introduce you to the available functions and help you choose the optimal program.

Available for iPhone.

Exercises for home training

Of course, to analyze all the existing exercises, one article is not enough. Therefore, we will select only the most popular ones. Also, in order not to write with what you can perform this or that movement, letters will be in brackets.

• C -
  own weight
• G - dumbbells (bottles)
• E - expander
• F
  — weighted vest (backpack)

Neck

• Weighted Neck Curl (D)
• Neck extension with weights (D)

Shoulders

• Seated presses (D)
• Push-ups while standing on your hands (S, F)
• Standing raises (G, E)
• Raises arms in front of you (G, E)
• Swing to the side in a tilted position (G, E)
• Pull to the chin (G, E)

Breasts

• Bench press (on the floor or pouf) (D)
• Push-ups from the floor, with arms wide (S, F)
• Lateral spread (D)
• Pullover (G)

Back

• Pull-ups on the bar, narrow or wide grip (S, F, D)
• Bent-over row (G, E)
• Australian pull-ups (S, W)
• Shrugs (S, G)

Biceps

• Bending arms while standing or sitting (G, E)
• Biceps pull-ups (S, F)
• Hammer curls (G, E)

Triceps

• Push-ups from the floor, with a narrow position of the hands (S, F)
• Dips (S, F)
• Reverse push-ups (S, D, F)
• Extension of arms from behind the head (G, E)
• French press (G)

Press

• Hanging Leg Raise (C)
• Crunches lying on the floor (C, D)

Legs and buttocks

• Squats (Front, Classic, Sumo) (S, G, F, E)
• Lunges (S, G, F)
• Plie squats (G, F)
• Deadlift on straight legs (G, E)
• Walking to the side (E)
• Taking the leg back (E)
• Leg abduction to the side (G, E)

Caviar

• Standing calf raise (S, D, F)
• Seated calf raise (C, D)

Now we have everything we need. And it’s time to draw up a rough workout plan at home.

RunKeeper

For those who choose running or cycling, RunKeeper will become their best friend and assistant. The application synchronizes with most models of heart rate monitors and records all the data about your run: pace, distance, time and calories, shows the route and weather. You can set goals and track your achievements, share results in the community and social networks, use ready-made training plans, control music and take photos during training.

Price: basic version is free on all resources

Hyperextension

The position of the simulator platform is adjusted so that it is level with the upper part of the thighs.

The feet need to be secured on the platform, lie with your hips on the supporting platform, placing your body and legs at the same level. The legs are straightened at the knee joints.

The back muscles tense, there should be a natural arch in the lumbar region.

The hands are placed behind the head, the elbows are spread to the sides, the head is raised.

The body bends while maintaining a deflection in the lower back. A return to the original position is required.

This option is much more effective than a home fitness training program, so you shouldn’t skimp on your own health.

Types of activities

There are several types of exercises that serve a specific purpose:

1. Strengthening, increasing muscle mass - bodybuilding, strength type.
2. Weight loss – weight loss, restoration of muscle tone.
3. Health promotion – restoration of joint mobility and cardiovascular system.
4. Improving the body's endurance.

Loads

There are two types of loads:

1. Aerobic – low physical activity for a long time (walking, running, dancing), strengthens the cardiovascular system, maintains general condition.
2. Anaerobic - high-intensity exercise for a short time of 10-90 seconds (sprinting, maximum number of squats in 10 seconds), accelerates metabolism, increases endurance.

HIIT (from English HIIT “High-Intensity Interval Training”) – high-intensity interval training. Represents a combination (duration 10-15 minutes), consisting of sprints for 10-15 seconds, rest for 40-45 seconds. Exercises alternate - cardio, strength.

The benefits of HIIT are rapid weight loss, increased endurance, and calories burned for another 15-20 minutes after the end of the workout. HIIT is not recommended for beginners, people with cardiovascular diseases, or diabetes.

iGym

iGym is another very promising bodybuilding app for iPhone that comes with a ton of pre-designed workouts. Each workout comes with step-by-step instructions that you can follow.

Otherwise, you can create your own workout and follow it. On top of that, it also comes with built-in body measurement support where you can enter measurements daily and the app will tell you how you are progressing.

Selecting Applications

Mobile applications are selected according to their characteristics:

• compliance with mobile phone parameters – type, OS version;
• size (MB) – availability of free space;
• providing the desired goal - losing weight, defining the abs;
• user-friendly interface - clear menu, video instructions;
• popularity (number of downloads), availability of reviews;
• payment – ​​free, payment for certain categories.

A large number of applications are provided by official mobile phone developers, OS compatibility options (iOS, Andoid).