The 9 Best Beginner Workout Apps for Fitness Newbies

Exercising regularly is one of the best things you can do for your overall health. By staying physically active, you can control your weight, strengthen your muscles, increase your energy, improve your brain health, and even promote better sleep. However, if you are new to exercise, you may not know where to start.


Do you want to do something low impact like yoga or do it all and start running? Luckily, there are mobile apps that offer free workouts for complete beginners and those who might be coming back after a long break from the gym.


1. 7 Minute Workout

As a beginner, it’s best to stick to short, sweet workouts. You’re probably excited to start your fitness journey, but overexertion can lead to injury. Start with an app like 7 Minute Workout, which offers quick and effective workouts in 7-minute sessions.

Due to its simplicity and user-friendly design, the 7 Minute Workout app is ideal for beginners. The exercises differ in difficulty depending on the level of workout plan you choose. Classic training, for example, includes basic exercises like jumping jacks, squats, and lunges.

To download: 7 Minute Workout for iOS | Android (free in-app purchases available)

2. Yoga for beginners

If you’re thinking of working out but don’t know where to start, you should give yoga a try. According to the National Center for Complementary and Integrative Health, yoga is a low-impact and safe form of physical activity.

Yoga for Beginners app creates a workout plan that works best for you based on your age, weight, height, and fitness level. The 30-day beginner plan is the best place to start, as it helps you learn the basics of yoga. However, as you progress, you can upgrade to intermediate and advanced plans.

To download: Yoga for Beginners for iOS | Android (Free, subscription available)

3. Gym workout for beginners

The Beginners Gym Workout app is perfect for beginner weight trainers or gym goers getting back on the pace. This weightlifting app is a simple yet effective four day workout plan to increase your strength.

Each day targets one or more areas, from the chest and triceps on day one to the shoulders on day four. Plus, there’s an extra abs workout you can do daily after every workout. If all you want is a simple workout plan for the week, this app is perfect for you.

To download: Gym Workout for Beginners for Android (Free)

4. 5 Minute Pilates

Making exercise a regular part of your day can seem daunting, so if you’re feeling nervous about getting started, it’s best to choose something quick, simple, and relevant. Pilates is the activity you’ve been 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 lasts only five minutes and consists of five Pilates movements. Each move has clear instructions and a visual demonstration. Even as a beginner, once you’ve done a Pilates session for about a week, you may feel ready to add a few more.

To download: 5 Minutes of Pilates for iOS | Android (Free, subscription available)

5. Start running for beginners

Maybe you’re looking to start running, which is great if you want to burn some serious calories. Sure, walking is an effective exercise for beginners, but picking up the pace of a run can boost your weight loss, as shown in an article from 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 just what you need to start running with very little experience.

To download: Start Running for Beginners for iOS | Android (Free, subscription available)

6. Home workout

It can be daunting to hit the gym if you’re new to fitness. Even if you’re not a beginner, you might prefer to practice in the comfort of your own home. The Home Workout app makes you feel like you have a personal trainer by your side without leaving home.

Various workout plans are available in the app, including lower and upper body workouts, abs workouts, and a four-week challenge. To get started, set a weekly workout goal. A three-day weekly training goal can be beneficial for beginners, especially if you are short on time. The app also offers a 30-day healthy meal plan and shopping list feature.

To download: Home Workout for Android (Free)

7. Punch Lab

There’s no doubt that boxing is a great way to stay fit and feel strong 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 packed with beginner-friendly boxing workouts led by pro trainers, 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 fine if you don’t) . Then PunchLab creates a workout plan tailored to your specific needs. To upgrade your punching bag, you can buy the PunchLab strap for your smartphone which measures your speed, volume and power.

To 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 is a great beginner exercise to incorporate into your workout routine.

Jump Rope Training offers short, intense jump rope workouts that can be done by beginners and professionals alike. Each workout displays duration in minutes, number of exercises, number of calories burned, and a visual demonstration. Therefore, you can learn to perform each movement in advance to avoid injury.

To download: Jump Rope Workout for iOS | Android (Free)

9. J&J Official 7 Minute Workout

The J&J Official 7 Minute Workout app offers a wide variety of workouts for beginners that differ in both intensity and duration. However, it is also possible to progress at a steady pace if you find the beginner workouts too basic.

Beginners always benefit from 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 creates a personalized workout routine for you based on your goals and motivation.

To download: J&J Official 7 Minute Workout for iOS | Android (Free)

Apps that give you access to easy, fun, and beginner-friendly workouts

It’s wise to start slow and go slow when you’re new to fitness. Not only is this essential if you want to avoid injury, but also because you don’t want to run out of steam after a few days. If you’re inexperienced and want to jump-start your fitness journey, these beginner workout apps are your best bet.

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