Ranking the best home workout apps for 2022

Dancing, sports activities at home are becoming popular, helping to keep fit, relax, and recover from stressful situations. Considering the rating of the best home workout apps for 2022, you can choose the most convenient, suitable complex.

Types of occupations

There are several types of exercises that have a specific goal:

1. Strengthening, increasing muscle mass - bodybuilding, power type.
2. Weight loss - weight loss, restoration of muscle tone.
3. Strengthening health - restoring the mobility of the joints, the cardiovascular system.
4. Improving the endurance of the body.

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 (sprint, maximum number of squats in 10 seconds), speeds up metabolism, increases endurance.

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

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

Mobile applications

Developers offer various types of physical activity.

Press

They help to pump up the press, work out the muscles, make “cubes”, a flat stomach.Appropriate for men and women.

Exercises used: scissors, twisting, leg raises, bicycle. The number of repetitions is 8-20, the frequency is 2-3 times a week.

plank

Asana is a yoga posture, a comfortable, stable position of the body. When done correctly:

• improves the condition of the muscles of the back, arms, neck, lower back;
• strengthens the abdominal organs, abdominal muscles;
• corrects posture;
• good effect on the respiratory system;
• helps to 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 fit. A complex of physical exercises, healthy nutrition, proper lifestyle.

There are several types of fitness:

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

Aerobics

Stretching techniques, plastics, breathing rules are combined. Musical accompaniment (clear rhythm), dance movements (latino, afro) are actively used.

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

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

Fitness - yoga

Alternating dynamic, static approaches. Breathing practices are actively used - kumbhaka (holding the breath on inhalation, exhalation), rechaka (exhalation), puraka (inhalation).

Effective in stressful situations, psychological disorders.

Pilates

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

Sports Equipment

A set of exercises for the home is developed with special equipment or without equipment (push-ups, cardio exercises - using your own body weight).

Additional cargo (weight)

It is used as an additional load when performing basic exercises on the arms, legs, abs (strength, highlighting the relief). The more equipment weight is used, the higher the load, the more effective the techniques.

Weights are used dumbbells, barbell, weights on arms, legs. There are collapsible models of dumbbells, barbells that are adjustable (pads of different weights), take up little space.

Medicine ball (from the English “medicine ball” - a medical ball) - a ball with a diameter of 33-35 cm. The outer layer is leather, dense rubber, nylon. Internal filling - gel, sand, shavings. Weight - from 1 to 20 kg. It is used in rehabilitation programs after injuries, strokes, professional sports (boxers, bodybuilders).

Auxiliary resistance

The load increases due to additional resistance, depending on the density of the material (rubber). Elastic bands, expanders (tubular, for the chest), fitness elastic bands are used. Used in power approaches, stretching, working out the arms, legs, back, fitness for the hips, buttocks. They take up little space, you can take it with you, they are inexpensive.

Support (stand)

They are used to develop coordination, balance, complicate simple techniques.

There are: rugs, step-platforms, fitball, bosu, TRX loops.

Fitball - rubber ball, diameter 40-95 cm. It is used in functional therapy programs for children from an early age, adults (recovery, neurological disorders).Sports - complexes for pregnant women, Pilates programs, HIIT.

BOSU (from the English "Both Sides Up" - the use of both sides) is a universal platform. Helps balance while exercising. General view - the top of the ball on a flat base.

TRX loops (total body resistance exercise - exercises for total body resistance) - nylon slings, with loops for the legs, round handles for the palms. The length is adjustable. There are two fasteners - door (use without stable supports), suspended - fastened to a tree trunk, a pole. Total weight - 450-1000 g. The ability to exercise at home, on the street, in the gym.

For home workouts, gliding discs are used (sliding movements - strengthening the inner zones of the thighs, arms), jump ropes, a rotating disc. Sports equipment can be bought in fitness goods stores, online stores.

Home workout rules

To get the desired result, you must comply with the requirements:

• before starting training, choosing a complex - consultation with a specialist (fitness trainer, family doctor, cardiologist);
• selection of suitable classes - duration, level of difficulty;
• the presence of comfortable clothes, equipment (mat, fitness elastic bands, dumbbells);
• light warm-up before starting;
• nutritional adjustment - an increase in protein foods, seasonal vegetables, fruits, complex carbohydrates;
• water balance - the volume of clean water is not less than 1.5 l;
• proper breathing - the rules of deep inhalation, exhalation;
• no pain, good mood.

Application selection

Mobile applications are selected according to their characteristics:

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

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

Ranking the best home workout apps for 2022

The review of popular applications is based on the reviews of users, owners of smartphones, iPhones. The main selection criteria are the value of the rating (more than 4.8 on a 5 point system), the number of reviews, downloads (App Store, Google Play).

For iOS

5th place Fitness 24: Home Workout

Producer - RAD PONY APPS - FUN APPS FOR FREE PTE, LTD.

iOS version 11.0 and watchOS 6.0 or later. iPhone, iPad and iPod touch compatibility.

Peculiarities:

1. Specialization of each area of ​​the body (arms, legs, buttocks, abs).
2. Correct execution instructions (animation, video).
3. Tracking the dynamics in the calendar (parameters of weight, volumes).
4. Synchronization with Apple Health (HealthKit).
5. Increase in loads.

Size - 98.4 MB. There are paid subscriptions - weekly, monthly, annual.

• user-friendly interface;
• instructions (animated, video);
• using the Apple Watch app;
• Apple Health sync;
• is free.

• only in English.

4th place Fit30: free workouts

The Seller is SmoothMobile, LLC.

iOS version 11.2 and later. iPhone, iPad and iPod touch compatibility.

Offers categories:

1. HIIT is high intensity interval training.
2. Complex for 30 days.
3. Video tutorials for every lesson.
4. The duration of the daily approach is 7 minutes.
5. Gradual increase in load.
6. Ability to share information through Facebook.

Size - 59.7 MB. Supports 23 languages.There are built-in purchases: “All workouts completed”, “All tasks”, “HIIT cardio classes”.

Before starting classes, it is recommended to consult with a specialist - a family doctor, a cardiologist.

• simple interface;
• video support;
• do not need additional devices;
• connection with social networks;
• is free.

• more information needs to be purchased;
• the main contingent is women.

3rd place Home Workout

Provider - TAKALOGY TECHNOLOGY.

iOS version 9.0 and later. iPhone, iPad and iPod touch compatibility.

Offers functionality:

1. Working out 5 muscle groups.
2. Arms (biceps, triceps, forearm muscles) - 30 sessions.
3. Chest - pull-ups, push-ups, stretching.
4. Press (upper, lower section, oblique muscles).
5. Legs.
6. Shoulders, back.
7. The duration of classes is 10-15 minutes a day.
8. Choice of difficulty level - easy, medium, hard.
9. Synchronization with Apple Health - calorie counting, dynamics.
10. Video review 3D.

Size - 119.8 MB. There is a paid version (payment monthly, annually).

• a large selection of levels, muscle groups;
• no additional equipment required;
• video instructions;
• dynamics of weight loss, calories;
• suitable for men, women.

• only English.

2nd place Daily Workouts - Fitness

Developer - Daily Workout Apps, LLC.

iOS version 11.0 and later. Compatibility - iPhone, iPad and iPod touch. Apple TV.

Offers categories:

1. Over 100 exercises.
2. Development of certain muscle groups - 10 options, duration 5-10 minutes.
3. Random workouts - all muscle groups, duration 10-30 minutes.
4. Video demonstration (online - stream, offline).
5. Suitable for women, men.
6. Synchronization with the application "Health" - counting calories.
7. Timer, instructions.

Supports 34 languages.

There is a paid version - more workouts, the use of sports equipment (ball, weights), Pilates, stretching, no advertising.

Size - 72.8 MB.

• convenient design;
• timing, complexes;
• timer;
• synchronization;
• Video instruction;
• is free.

• advertising.

1st place Home workout in 5 minutes

Developer - Olson Applications Limited.

iOS version 11.0 and later. Compatible with iPhone, iPad and iPod touch.

Offers categories:

1. 42 exercises, 12 sessions.
2. Six groups of classes - weight loss, abs, chest and arms, legs and buttocks, Pilates, yoga.
3. Duration - 5 minutes.
4. Multi exercises - combining different groups.
5. Accessible explanations of the process.
6. Timer - time for classes, rest.
7. There are paid built-in purchases - monthly, annual subscriptions.

Suitable as a morning exercise, men, women, different levels (beginners, professionals).

Supports 12 languages ​​(Russian, Italian, Chinese - Traditional, Simplified). Size - 166.3 MB.

• convenient menu;
• clear explanation;
• independent combination of groups;
• a short time;
• timer;
• the presence of yoga, Pilates;
• is free.

• big size.

For Android

5th place Workout at home without equipment

Development - Hazard Studio (USA).

Android version - 4.1 and above.

Functional:

1. The number of exercises is more than 100.
2. 3D animation - instructions for correct execution.
3. Warm-up (15 minutes before start), stretching (10 minutes after class).
4. Choice of level of training.
5. Weight tracking.
6. Reminders.
7. Body-building.

Size - 31 Mb. Installed - more than 1 million times.

• clear menu;
• a large number of exercises;
• muscle building program
• the ability to adjust the amount, time;
• 3D animation;
• is free.

• audio support in Russian does not work well;
• advertising;
• no complexes for the shoulders, back.

4th place Buttocks in 30 days - Exercises for the legs and buttocks

The seller is Simple Design Ltd., the developer is Vistra Corporate Services Center (British Virgin Islands).

Android version - 4.4 and above.

Functions available:

1. Training of three muscle groups - thighs, legs, buttocks.
2. One session is 10 minutes per day.
3. Videos, animation of each exercise.
4. Every day new exercises.
5. Gradual increase in load.
6. Reminders.
7. Level of training - beginner, professional.
8. Trainer's advice.
9. Calorie counting, weight tracking.

Features: no sports equipment, own body weight is used.

Exercises - lunges, squats, lunges to the side, glute bridge.

Size - 13 MB. Installed - more than 10 million times.

• clear interface;
• gradual loading;
• daily coaching advice;
• video instructions;
• reminders;
• counting calories;
• there are rest days;
• free.

• no audio countdown;
• advertising.

3rd place Abs in 30 days - training for the press

Seller, developer - Leap Fitness Group, SINGAPORE.

Android version - 4.4 and above.

Provides:

1. Three difficulty levels - "Remove belly fat", "Stone press", "Cubes".
2. 30 day program for each level.
3. Gradual increase in load, new exercises every day.
4. Efficient, safe execution with the help of prompts (animation, video).
5. Reminders - customized.
6. Ability to record lessons.

Popular exercises: corner, bicycle, swing.

Size - 13 MB. Installed - more than 50 million times.

• suitable for different people, levels of training;
• choosing the right program;
• video instructions;
• voice assistant - countdown, number of completed approaches;
• repetition adjustment;
• is free.

• no hints for warm-ups;
• The seconds countdown sound is not muted.

2nd Place Plank Workout: Free 30 Day Plan

Seller, developer - Leap Fitness Group, SINGAPORE.

Android version 4.4 and above.

Available:

1. Three levels of training - beginner, advanced, intermediate.
2. Different types of planks - simple, side, reverse, kneeling.
3. 30 day plan - self-configuration.
4. Completion reminders.
5. Detailed instructions, videos, animation for each type of bar.
6. Gradual increase in complexity, duration.
7. Automatic calculation of dropped kilograms, calories.
8. Sound accompaniment - voice acting of the correct execution, score.
9. The rest timer is adjustable - you can extend, skip.

Size - 15 Mb. Installed - more than 5 million times.

• user-friendly interface;
• choice of entry level;
• voice assistant;
• self-adjustment of time;
• video instructions for correct execution;
• gradual increase in duration, load;
• is free.

• advertising (between sets);
• voice accompaniment with an accent.

1st place Your Coach: training programs in the gym and at home

Seller - Timko Ilya, athlete, coach with 20 years of experience. Android version 5.1 and above. The program provides:

1. Training programs (for men, women, weight gain, weight loss, relief) - 150.
2. Video of the exercises (view via the Internet, offline) - 250.
3. Diet menu (set, weight loss, portion size calculation, product analogues) - 20 options.
4. Fitness calculators (selection of the best complexes, calculation of the load, necessary nutrition) - 20.
5. Diary (editing, viewing exercises) - 6 programs.
6. Exclusive calculator "Trainer-Online" (free selection of the program according to individual 20 parameters).
7. Feedback - you can ask a personal question, the answer is sent to the mail.
8. Useful information - articles from fitness specialists - 1000.
9. Ordering an individual program, diet from specialists is a paid function.

There are complexes for pregnant women, injured, video of each exercise (direct, lateral view).

Size - 99 MB. The current version is 15.35. The number of installations is over 500,000. There is a similar site.

• clear, accessible interface;
• a wide range of exercises for different purposes;
• no advertising, subscriptions;
• a detailed description of the implementation;
• various diet menu options;
• calculators;
• is free

• not found.

Conclusion

A mobile application for fitness, sports, dancing, yoga at home will help you keep fit, lose extra pounds, cheer up, save money on going to the gym.