Ranking of the best home workout apps for 2020

Dancing and 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 2020, you can choose the most convenient, suitable complex.

Types of activities

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

1. Strengthening, increasing muscle mass - bodybuilding, strength type.
2. Losing weight - reducing weight, restoring muscle tone.
3. Health promotion - restoration of joint mobility, 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 10-90 seconds (sprint running, maximum number of squats in 10 seconds), speeds up 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 40-45 seconds. Exercises alternate - cardio, strength.

The advantages of HIIT are fast weight loss, increased endurance, calories 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

The developers offer various types of physical activity.

Press

They help to pump up the press, work out muscles, make "cubes", a flat stomach. Relevant for men, women.

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

Plank

Asana - yoga pose, comfortable, stable body position. 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 for 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, an increase in time every day by 5-10 seconds.

Fitness

Translation from English "to fit" - to match. A set of physical exercises, healthy diet, healthy lifestyle.

There are several types of fitness:

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

Aerobics

The techniques of stretching, plastic surgery, breathing rules are combined. Musical accompaniment (clear rhythm), dance movements (Latin, Afro) are actively used.

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

Aqua aerobics - carrying out exercises in water (pool, lake with a flat bottom). Water resistance increases load, energy consumption.

Fitness - yoga

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

Effective in stressful situations, psychological disorders.

Pilates

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

Sport equipment

Exercise complexes for the home are developed with special equipment or without equipment (push-ups, cardio exercises - your own body weight is used).

Additional weight (weight)

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

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

Medball (from 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, resistance bands (tubular, for the chest), fitness elastic bands are used. They are used in strength approaches, stretching, working out the arms, legs, back, fitness for the hips, buttocks. They take up little space, can be taken with you, and are inexpensive.

Support (stand)

They are used to develop coordination, balance, complication of simple techniques.

Allocate: rugs, step - platforms, fitball, bosu, TRX hinges.

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

BOSU (from 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.

Loops TRX (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 - attached to a tree trunk, a pillar. Total weight - 450-1000 g. Ability to exercise at home, on the street, in the gym.

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

Home workout rules

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

• before starting workouts, 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 liters;
• correct breathing - the rules of deep inhalation, exhalation;
• no pain, good mood.

Application selection

Mobile applications are selected according to their characteristics:

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

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

Ranking of the best home workout apps for 2020

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

For iOS

5th Fitness 24: Home Workout

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

IOS 11.0 and watchOS 6.0 or later. IPhone, iPad and iPod touch compatibility.

Features:

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, volume).
4. Synchronization with Apple Health (HealthKit).
5. Increased loads.

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

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

• only in English.

4th place Fit30: free workouts

Seller - SmoothMobile, LLC.

IOS 11.2 or newer. IPhone, iPad and iPod touch compatibility.

Offers categories:

1. HIIT - High Intensity Interval Training.
2. Complex for 30 days.
3. Video lessons for each lesson.
4. The duration of the daily approach is 7 minutes.
5. A gradual increase in load.
6. The ability to share information via Facebook.

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

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

• simple interface;
• video support;
• no additional devices required;
• communication 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 newer. 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-up, push-up, stretch.
4. Abs (upper, lower, oblique muscles).
5. Legs.
6. Shoulders, back.
7. The duration of the lessons is 10-15 minutes a day.
8. The 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 (billed monthly, annually).

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

• English only.

2nd place Daily Workouts - fitness

Developer - Daily Workout Apps, LLC.

IOS version 11.0 and newer. Compatible - 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 Health app - calorie counting.
7. Timer, instructions.

Supports 34 languages.

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

Size - 72.8 MB.

• user-friendly design;
• timing, complexes;
• timer;
• synchronization;
• Video instruction;
• is free.

• advertising.

1 place Home workouts in 5 minutes

Developer - Olson Applications Limited.

IOS version 11.0 and newer. 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. Available explanations of the process.
6. Timer - time for classes, rest.
7. There are paid in-app 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 Training at home without equipment

Development - Hazard Studio (USA).

Android version - 4.1 and higher.

Functional:

1. The number of exercises is over 100.
2. 3D animation - instructions for correct execution.
3. Warm up (15 minutes before the start), stretching (10 minutes after class).
4. The choice of the 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.

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

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

Seller - Simple Design Ltd., developer - Vistra Corporate Services Center (British Virgin Islands).

Android version - 4.4 and higher.

Functions available:

1. Training of three muscle groups - thighs, legs, buttocks.
2. The time of one lesson is 10 minutes per day.
3. Videos, animation of each exercise.
4. New exercises every day.
5. A gradual increase in load.
6. Reminders.
7. The level of training is beginner, professional.
8. Trainer's advice.
9. Calorie counting, weight tracking.

Features: without sports equipment, own body weight is used.

Exercises - lunges, squatting, side lunges, gluteal bridge.

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

• clear interface;
• gradual loading;
• daily advice from a coach;
• video instructions;
• reminders;
• counting calories;
• there are days of rest;
• free.

• no audio countdown;
• advertising.

3rd Place Abs in 30 Days - Abs Workout

Seller, developer - Leap Fitness Group, SINGAPORE.

Android version - 4.4 and higher.

Provides:

1. Three difficulty levels - "Remove belly fat", "Stone press", "Cubes".
2. 30-day program for each level.
3. A gradual increase in load, new exercises every day.
4. Effective, safe execution with hints (animation, video).
5. Reminders are customizable.
6. The ability to record a lesson.

Popular exercises: corner, bike, swing.

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

• suitable for different people, training levels;
• selection of a suitable program;
• video instructions;
• voice assistant - countdown, the number of approaches completed;
• adjusting repetitions;
• is free.

• no warm-up tips;
• the seconds countdown sound is not muted.

2nd Place Plank Workouts: Free 30-Day Plan

Seller, developer - Leap Fitness Group, SINGAPORE.

Android 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-customization.
4. Execution reminders.
5. Detailed instructions, video, animation for each type of plank.
6. A gradual increase in complexity, duration.
7. Automatic calculation of lost kilograms, calories.
8. Soundtrack - voice acting of correct execution, score.
9. 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 implementation;
• a gradual increase in duration, load;
• is free.

• advertising (between approaches);
• voice guidance 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 or higher. The program provides:

1. Training programs (for men, women, weight gain, weight loss, relief) - 150.
2. Video of the exercise (viewing 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 a program for 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, diets from specialists is a paid function.

There are complexes for pregnant, injured, video of each exercise (direct, side 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;
• lack of advertising, subscriptions;
• a detailed description of the implementation;
• various dietary menu options;
• calculators;
• is free

• not found.

Output

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.