The best workout apps for beginners in 2021
If you're new to working out, it's important to pick a beginner-friendly routine to avoid injury and burnout.
Class options range from guided stretches to more intense strength training, cardio, mixed martial arts, and more.
Our top pick, OpenFit, is a one-stop-shop for nutrition and fitness with killer classes that are great for beginners.
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Table of Contents: Masthead Sticky
Whether your body aches from not moving enough throughout your stay-at-home day, you want to be able to play with your kids longer without getting winded, or you've committed to training for a race, there are no bad reasons to start working out. But there are bad ways to go about it: It's very tempting to jump into one of the high-intensity routines your friends rave about on Instagram, or to commit to strength training 5 days a week. But when you start working out, it's crucial to ease into it in order to avoid both injury and motivation burnout.
What's more, when you've never sought out a good sweat session before, where the heck do you even start? Luckily, there are tons of apps to help you move more at home - but there are almost too many. But how do you narrow down which exercise apps are actually worth your time?
I think of myself as a perpetual beginner when it comes to exercise; I've tried all sorts of workouts but never really made exercise a pillar of my routine. So, I decided to set out to look for the best app to get fitness newbies like myself up off the couch. I signed up for many free trials and tested out the various recommendations of family, friends, and strangers on the internet.
I also spoke with Rena Eleázar, PT, DPT, CSCS, a New York City-based physical therapist and trainer, for some advice on what people new to exercising should look for, and what to steer clear of, when choosing a new fitness program.
"The most important thing for someone to look for in any workout regimen, whether it's with a coach, a class, or within an app, is something they enjoy doing and will be inclined to stick to," Eleázar told Insider.
At the end of this guide, I've outlined more advice from Eleázar on what to look for in an exercise app for beginners, as well as the testing methodology I used when reviewing these apps. In total, I downloaded and tried 14 different workout apps that covered just about every approach to fitness. Here are the five I liked best.
Here are the best exercise apps for beginners:
Best overall: OpenFit
Best for quick workouts: 7 Minute Workout
Best to nourish your mind and body: Alo Moves
Best app for live classes: Obé
Best app for going at your own pace: Sworkit
Updated on 1/20/2021 by Rachael Schultz: Added more links to relevant Insider Reviews coverage, checked the availability of all recommended products, and updated the prices where necessary. We are continuing to test potential products for this guide; check back for updates.
Best app overall
OpenFit is goal-oriented and offers a variety of on-demand and live classes, plus meal plans and fun achievements.
Pros: A ton of different workouts at all levels, guided programs, nutrition tools
Cons: Recipe section isn't searchable by dietary restrictions, sheer volume of workout options can be overwhelming
I'm a real sucker for that dopamine-ejecting, reward center-stimulating effect that video games so readily deliver — so once I earned my first badges in OpenFit, I knew I'd have trouble saying goodbye to my free trial. But even if your brain isn't praise-hungry like mine, this app has a lot to offer:
If you're looking for a single app that does it all, OpenFit is your best bet. It features workout videos in disciplines from meditation to stretching, to yoga, kickboxing, and strength training. The platform encourages you to set and meet reasonable goals, like exercising three times a week or focusing on leveling-up skills in one particular exercise program.
I like that OpenFit is very comprehensive around helping you achieve bigger health and fitness goals: It has a tracker to note the changes in your body or weight that come from staying committed to the workouts, and a nutrition section that provides simple meal plans, shopping lists, and cooking instructions.
The design of the app and its emphasis on guided programs helps to keep you on track and prevents you from getting stuck in indecision paralysis — that is, once you make your decision of what program to go with.
The potential downside for for true newbies is that there is definitely a lot to choose from so it can be hard to know where to start. If that's you, Eleázar suggested going with a low-impact exercise like yoga or Pilates while you figure out what you enjoy when it comes to physical activity. Then, once you have the basics down, you can try out a fast-paced or intense program like HIIT or Plyometrics.
But ultimately, what program you stick will all comes down to your own personal taste, she added. "Gravitate towards things you like or are interested in," Eleázar said. It's the best way to build a workout routine that you will actually stick to.
I personally used the app's Xtend Barre classes — my first time doing Barre at all — and I was much less lost than I expected to be. The instructor's guidance was great and my abs and legs were super sore the next day, so I must have done something right.
OpenFit is free to download and a subscription costs $39/quarter, $60/six-months, or $96/year with a two-week free trial.
Best app for quick workouts
7 Minute Workout gets you moving right away with its quick, no-brainer HIIT sequences that are over as soon as you think about bailing.
Pros: Fast and intuitive design encourages use, short workouts are manageable while also effective
Cons: Offers just one type of workout, learning curve for moves can be challenging
If you're like me, any time spent debating which workout you should do today easily turns into wondering if, well, maybe I just don't want to exercise at all, after all. Indecision often leads to inactivity, so if you're also easily paralyzed by too many options, 7 Minute Workout by Johnson & Johnson Human Performance Institute might be the right fit for you.
After downloading, the app asks you a few questions about your skill level and motivation. Then, it immediately sends you to the home page to start your first workout, either the titular 7-minute workout or a customized "smart" workout. The latter is essentially a short HIIT/Tabata style workout, with short, timed bursts of muscle-toning, mostly-full-body moves like push-ups and jumping jacks. Don't worry: It gives you the option to start with a guided warm-up so you're not completely thrown right in.
As soon as you launch the app, the home screen presents options to start your next workout — as if to say, "It's just seven minutes. You can spare seven minutes, can't you?" To which I say, "Okay, fine, I'll do a little workout." The super simple, user-friendly, actionable design really helps with overcoming that pre-workout inertia.
Also worth noting: 7 Minute Workout integrates with iTunes, so you can listen to your own music while you move.
The only caveats are, like with most fast-paced HIIT routines, there's little time spent demonstrating proper form for each move, so you have to just learn new moves as you go. None of the moves I saw were too complicated, but it's worth saying you should focus on getting the right form and do only as many reps as your body comfortably allows.
And if you feel any aches after the workout, like pain in the side of your knee or in your lower back, it may be a sign that you did a little too much too soon, or you might benefit from taking a step back to tweak your form before you hit another workout, Eleázar said. If your pain is persistent and doesn't go away with changes such as modifying your form, lightening your weights, and/or lessening your repetitions, then you should consult a physical therapist.
The other drawback is that this app is sort of a one-trick pony, so it's not ideal if you're looking to try all sorts of workouts in one place.
But if you love HIIT/Tabata exercise and want to get your heart rate up while spending a minimal amount of time sweating, this app — which is totally free — is great.
7 Minute Workout by Johnson & Johnson is free to download and use.
Best app to nourish your mind and body
Alo Moves offers yoga, stretching, and meditation classes for whole-self wellness practices.
Pros: A variety of yoga types, a variety of other fitness and mindfulness classes, a skill- and interest-based approach rather than weight-focused
Cons: Interface is a little plain and works best if you know what you're looking for
If your interest is less in breaking a sweat or getting your heart rate up, and more in the realm of connecting your mind and body, Alo Moves could be a great fit. It's run by the athleisure brand Alo Yoga, so as you might guess, many of the workouts are yoga flows or yoga-inspired. But the app also offers intense cardio and strength classes that incorporate HIIT, Barre, and Pilates.
Overall, the focus of the app is much more on sharpening fitness and mindfulness skills rather than losing weight, which was one of the main reasons I liked it.
Alo offers guided programs as well as individual classes on-demand. Beginners may appreciate the single-move instructional videos, which give concise but detailed tips on nailing various yoga poses.
And when your body is in need of some recuperation, Alo has guided stretches that address specific areas of the body, as well as yoga for sleep and relaxation, breathwork, and even guides to crystal use. If you're looking to break a sweat and get strong, they also have plenty of boxing, Pilates, Barre, and other intense fitness classes.
Alo Moves is free to download and a subscription costs $20/month or $200/year, with a two-week free trial.
Best app for live classes
Obé has tons of live classes hosted throughout the day by fun, lively instructors.
Pros: Choose and register for live classes in advance, social atmosphere even at home
Cons: Live class scheduling may not work for everyone, especially those on Pacific Time, as they tend to be earlier in the day
For some, the social aspect of working out is a huge draw and many are sorely missing it as gyms remain closed as a COVID-19 precaution. What's more, many of us tend to slack off less — and, perhaps, not dip out of the workout early — if we feel like there are real people in this very moment whose thighs are also burning with 10 pulses left to go alongside us.
The core of the Obé app is its schedule of live classes, which users can sign up for in advance and receive a push notification when it's time to start.
Classes cover a mix of yoga, Pilates, Barre, strength training, HIIT, and more, in short 10-minute and longer 30- to 60-minute classes. It has guided programs for getting into a new style of exercise or targeting specific body areas.
The app itself has a clean and cute design, and it's tethered to Obé's roster of pretty and charismatic trainers. Overall, the look and feel is very millennial-friendly, which, let's be real, is a true motivator for some.
But even when you can't make it to scheduled live classes, there are a ton of pre-recorded videos on demand that users can tap into at their leisure. I started with a dance cardio class and, while I may not have gotten a single move right, I worked up a sweat and had enough fun to keep going until the end. The fact that the classes are recorded live makes them feel more natural than a lot of other exercise tapes I've tried over the years, so it's fun without being too cheesy.
For those looking to take video chat parties to the next level, Obé has a "workout party" feature where up to seven users can stream a workout video simultaneously.
Read our full review of obé Fitness.
Obé is free to download and a subscription costs $27/month, $65/quarter, or $200/year, after a one-week free trial.
Best app for going at your own pace
Sworkit has classes that run the gamut, including family-friendly movement programs.
Pros: Super beginner-friendly; has classes for kids, older adults, pre- and post-natal; offers lots of guidance on form
Cons: Slightly narrower variety of classes (i.e, no dance cardio, kickboxing), classes aren't in video format
Sworkit is a goal oriented-exercise app in the best way: Upon opening the app the first time, users are asked about their experience level and reasons for wanting to work out. Based on that, the app suggests a program that suits you.
Their beginner programs aren't going to knock you on your backside; if you're not very active to begin with, Sworkit will have you start really slow with short workouts that focus on fitness basics. Rather than filmed videos, their workouts are sequences of moves with audio guidance and animation to help demonstrate, much like 7 Minute Workout. I personally prefer a more traditional video format to guide my workouts, but I can imagine Sworkit being an appealing option for someone who prefers to go at their own pace, take their time, and focus on form.
Some of their programs are meant as add-ons to other workouts (say, just one or two moves rather than a full guided hour of exercise) so it's easy to pick and choose small commitments that seem feasible. The beginner routines tend to be pretty short, around 15 to 20 minutes, so you can always tack on, say, one of the monthly challenges if you're craving some more sweat time.
Sworkit has robust offerings for people of all ages, including a section for older adults that focuses on mobility and low-impact moves. They also have a full section of sequences for kids and teens (available for free), which offers age-appropriate encouragement to get active. It's also worth noting that Sworkit has guided stretches and movements for sore bodies recovering from workouts or injuries.
Sworkit is free to download, and a subscription costs $10/month or $60/year following a one-week free trial.
What else I considered
Nike Training Club: A fantastic app by the fitness giant Nike, NTC is entirely free and has over 400 workouts ranging from HIIT to yoga. The main reason NTC didn't make our final list is that most of their workouts skew towards intermediate and advanced skill levels — but it's definitely worth checking once you're ready for new challenges. A large portion of their workouts are 15 minutes or less in duration, and they also have a selection of family-friendly movement videos for kids and parents.
Life Time: The popular fitness chain's app, which is free to download (until Feb. 1 when it will become $15/mo) and makes a lot of content available for those without paid memberships. It includes classes and strength training instructional videos, as well as tools for tracking cardio. Most of their workout videos are in the 30- to 45-minute range, however, and I opted for apps that have more variety in class duration.
Core Power Yoga On Demand: This app features leveled yoga classes, including beginner-friendly ones that introduce and practice new skills. Users can also focus on specific fitness and mindfulness goals, like managing stress or working up the ability to do a handstand. We just found this app to have slightly less variety of classes for its price compared to other yoga apps.
Jazzercise on Demand: It's not the manic dance cardio you grew up on. Jazzercise's app is entirely modern, featuring full workouts of all types as well as guided stretches that are all backed by rhythm. The instructors are energetic, but down-to-earth.
Peloton: Whether or not you have your own Peloton bike at home, the app offers classes in HIIT, strength, yoga, meditation, and guides for walking and running both outside and on a treadmill. Like to work out with friends? It's possible to interact with other participants in virtual classes, and friends can share their progress with one another.
Beachbody on Demand: Beachbody offers a huge array of classes (well over a thousand) in different disciplines, like strength, cardio, even mixed martial arts, as well as nutrition plans and activity tracking tools. Users can connect with each other and coaches for support and advice.
Mindbody: The core of the Mindbody app is its guide to in-person yoga and other fitness classes happening in your area, but those looking to get moving at home can also tune into virtual, live-streamed classes and keep track of their work with an exercise log.
Les Mills on Demand: Les Mills is a fitness video app with an impressive variety that includes HIIT and yoga as well as proprietary methods like BODYCOMBAT, a martial arts-inspired program. Les Mills offers plenty of beginner-friendly programs and instructional videos for those just starting out, as well as guided meditations and family-friendly movement videos.
Popsugar Active: If you like to keep things fresh with popular, influential trainers and trendy class styles, Popsugar's fitness app — which is currently offering free membership due to the pandemic — has a variety of cardio, strength, and yoga routines, mostly in the 30-40 minute range. I didn't find this app to be the most beginner-friendly, but the workouts are fun and definitely worth a shot once you're a little more confident in your abilities.
What to look for in an exercise program for beginners
"There is no 'best' way to start exercising," Rena Eleázar added. But there is a wrong way:
She cautioned aspiring gym rats from being too overzealous and pushing their body past its limits, both in terms of how hard and how often they exercise. Overdoing it, in the beginning, is a fast track to burning out and losing motivation and, most importantly, to injuring yourself since your body isn't used to the movements and load yet.
Muscle soreness after a workout is normal but acute pain while exercising isn't. Eleázar encourages newbies to modify moves when needed and go at their own pace. Therefore, it's essential to define where the line is between pushing yourself and overdoing it.
"It's okay to challenge yourself, but if you find yourself unable to do more than a couple of reps without feeling like your arms or legs are going to give out, you should probably modify the movement," Eleázar said. "Expect to experience some soreness when first starting out, too. If it's so bad that you can't move the next day, then you may have done a little too much."
How I test workout apps
When evaluating each of the apps considered for inclusion here, we looked at:
Variety: An app with classes in a lot of different disciplines is ideal for beginners who might not know what they like yet in terms of exercise. A wide variety of classes and styles is also good for keeping things fresh rather than boring and repetitive, so you're more likely to keep using the app and to do so regularly.
Design: User interface and experience are important factors. If an app is confusing or unsightly, you'll be less drawn to using it. Good, streamlined design makes an app more desirable and easy to use, which is key for making it a part of your routine.
Motivation factor: Does the app make it easy and desirable to get up and go? Variety is important, but the apps that impressed me the most were the ones that suggested specific workouts and programs so I didn't have to thumb through an entire library of videos before getting on my feet.
Value: All of these apps offer free trials, which is what I used to try them out and I highly recommend you do the same if you're still not sure which is best for you. That said, I did also pay mind to what each app offers for its price. All of the apps that were highlighted as being Best Ofs have enough value to justify the cost.
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