WalkingDaily WalkingSteady walks built into the day; the easiest place to start.30 min × 5/wkEffort ●○○○○Free
WalkingBrisk WalkingPace that raises breathing but still allows talking.30 min × 5/wkEffort ●●○○○Free
WalkingInterval Walking (Japanese)Alternate 3 minutes fast and 3 minutes easy walking.30 min × 4/wkEffort ●●○○○Free
WalkingNordic WalkingWalking with poles to work arms, shoulders and core.45 min × 3/wkEffort ●●○○○Low cost
WalkingIncline Treadmill WalkingWalking on a steep treadmill slope (e.g. 12-3-30).30 min × 4/wkEffort ●●○○○Moderate cost
WalkingStair ClimbingRepeated stair climbs as a short, intense cardio session.15 min × 3/wkEffort ●●●○○Free
Team sportsWalking FootballSlow, no-running football aimed at over-50s.60 min × 1/wkEffort ●●○○○Low cost
Running & athleticsJoggingEasy, sustained running at conversational pace.30 min × 3/wkEffort ●●●○○Low cost
Running & athleticsCouch to 5KNine-week walk/run plan building to 5 km non-stop.30 min × 3/wkEffort ●●●○○Free
Running & athleticsRun/Walk (Galloway)Planned run and walk intervals for any distance.40 min × 3/wkEffort ●●○○○Low cost
Running & athleticsparkrunFree weekly timed 5 km run or walk in local parks.40 min × 1/wkEffort ●●●○○Free
Running & athleticsInterval Running (Fartlek)Unstructured speed bursts during a run.40 min × 2/wkEffort ●●●●○Low cost
Running & athleticsHill RepeatsRepeated uphill efforts to build strength and speed.40 min × 1/wkEffort ●●●●●Free
Running & athleticsTrack SprintsShort maximal sprints with full recovery.30 min × 2/wkEffort ●●●●●Low cost
Running & athleticsTrail RunningRunning on off-road paths and uneven ground.60 min × 2/wkEffort ●●●●○Low cost
Running & athleticsCross Country RunningTeam or club running over grass and mud.45 min × 2/wkEffort ●●●●○Free
Running & athletics10K Training PlanStructured 8-12 week build to a 10 km race.45 min × 4/wkEffort ●●●○○Low cost
Running & athleticsUltra RunningRaces beyond marathon distance, often on trails.120 min × 5/wkEffort ●●●●●Moderate cost
Running & athleticsTreadmill RunningIndoor running with controlled pace and incline.30 min × 3/wkEffort ●●●○○Moderate cost
Outdoor & adventureOrienteeringNavigate with map and compass between checkpoints.90 min × 1/wkEffort ●●●○○Low cost
Outdoor & adventureObstacle Course RacingRuns with walls, crawls and carries (e.g. Spartan, Tough Mudder).120 min × 1/wkEffort ●●●●●Moderate cost
Running & athleticsHash RunningSocial, trail-following run with pub finish.60 min × 1/wkEffort ●●●○○Free
Running & athleticsAthletics (Track and Field)Club training for sprints, jumps and throws.90 min × 2/wkEffort ●●●●○Low cost
CyclingGravel CyclingMixed-surface rides on tracks and quiet lanes.120 min × 1/wkEffort ●●●○○High cost
CyclingIndoor Cycling (Home Trainer)Stationary bike or turbo trainer at home.45 min × 3/wkEffort ●●●○○Moderate cost
CyclingVirtual Cycling (Zwift)Online cycling worlds and races on a smart trainer.60 min × 3/wkEffort ●●●○○High cost
CyclingBMX and Track CyclingShort, powerful riding on tracks or ramps.60 min × 2/wkEffort ●●●●○Moderate cost
Swimming & waterWild (Open-Water) SwimmingSwimming in lakes, rivers or the sea.30 min × 2/wkEffort ●●●○○Low cost
Swimming & waterCold Water DippingShort immersion in cold water for mood and resilience.10 min × 2/wkEffort ●●○○○Free
Swimming & waterAqua JoggingRunning motion in deep water with flotation belt.40 min × 3/wkEffort ●●●○○Low cost
Swimming & waterWater WalkingWalking in chest-deep water for gentle resistance.30 min × 3/wkEffort ●○○○○Low cost
Swimming & waterTriathlon TrainingCombined swim, bike and run training.90 min × 5/wkEffort ●●●●○High cost
Swimming & waterStand-Up PaddleboardingPaddling upright on a board across calm water.60 min × 1/wkEffort ●●○○○Moderate cost
Swimming & waterKayaking and CanoeingPaddling on rivers, lakes or sea.90 min × 1/wkEffort ●●●○○Moderate cost
Swimming & waterRowing (On Water)Sculling or sweep rowing in a club boat.60 min × 3/wkEffort ●●●●○Moderate cost
Swimming & waterDragon Boat RacingTeam paddling in a 20-person boat.60 min × 2/wkEffort ●●●○○Low cost
Strength & resistanceBodyweight CalisthenicsPush-ups, squats, pull-ups and dips using body weight.40 min × 3/wkEffort ●●●○○Free
Strength & resistanceStreet WorkoutOutdoor calisthenics on bars and frames.60 min × 3/wkEffort ●●●●○Free
Strength & resistance100 Push-Ups PlanSix-week programme to build to 100 consecutive push-ups.20 min × 3/wkEffort ●●●○○Free
Strength & resistancePull-Up ProgressionStructured plan from assisted to full pull-ups.20 min × 3/wkEffort ●●●○○Low cost
Strength & resistancePlank and Core Challenge30-day progression of core holds.10 min × 7/wkEffort ●●○○○Free
Strength & resistanceIsometric HoldsStatic holds such as wall sits and planks.15 min × 4/wkEffort ●●○○○Free
Strength & resistanceResistance Band TrainingFull-body workouts with elastic bands.30 min × 3/wkEffort ●●○○○Low cost
Strength & resistanceDumbbell Home WorkoutsFull-body routines with a pair of dumbbells.40 min × 3/wkEffort ●●●○○Low cost
Strength & resistanceFull-Body Strength (3 Days)Three non-consecutive full-body gym sessions per week.60 min × 3/wkEffort ●●●○○Moderate cost
Strength & resistanceUpper/Lower SplitAlternate upper-body and lower-body days.60 min × 4/wkEffort ●●●○○Moderate cost
Strength & resistancePush/Pull/LegsSix-day split of pushing, pulling and leg sessions.75 min × 6/wkEffort ●●●●○Moderate cost
Strength & resistanceBodybuilding (Hypertrophy)High-volume training to build muscle size.75 min × 5/wkEffort ●●●●○Moderate cost
Strength & resistancePowerliftingTraining the squat, bench press and deadlift for maximal strength.90 min × 4/wkEffort ●●●●●Moderate cost
Strength & resistanceStrongLifts 5x5Beginner barbell plan of five sets of five.60 min × 3/wkEffort ●●●○○Moderate cost
Strength & resistanceStarting StrengthNovice barbell programme using five core lifts.60 min × 3/wkEffort ●●●○○Moderate cost
Strength & resistance5/3/1 (Wendler)Percentage-based monthly cycles for lifters.60 min × 4/wkEffort ●●●●○Moderate cost
Strength & resistanceOlympic WeightliftingSnatch and clean-and-jerk technique training.90 min × 4/wkEffort ●●●●●High cost
Strength & resistanceKettlebell TrainingSwings, cleans and presses with kettlebells.40 min × 3/wkEffort ●●●○○Low cost
Strength & resistanceSimple and SinisterDaily kettlebell swings and get-ups.30 min × 5/wkEffort ●●●○○Low cost
Strength & resistanceSuspension Training (TRX)Bodyweight rows and presses using straps.40 min × 3/wkEffort ●●●○○Moderate cost
Strength & resistanceMachine CircuitSelectorised gym machines in sequence.45 min × 3/wkEffort ●●○○○Moderate cost
Strength & resistanceStrongmanCarrying, pressing and pulling odd objects and stones.90 min × 3/wkEffort ●●●●●Moderate cost
Strength & resistanceSandbag TrainingLifts, carries and throws with sandbags.40 min × 3/wkEffort ●●●●○Low cost
Strength & resistanceWeighted Vest TrainingAdd load to walking, bodyweight or stair work.30 min × 3/wkEffort ●●●○○Low cost
Strength & resistanceStrength for Older AdultsLight-to-moderate weights to preserve muscle and bone.40 min × 2/wkEffort ●●○○○Low cost
Strength & resistanceMinimum Effective DoseOne or two short whole-body sessions per week.25 min × 2/wkEffort ●●●○○Low cost
HIIT & conditioning7-Minute WorkoutTwelve bodyweight exercises of 30 seconds each.7 min × 5/wkEffort ●●●○○Free
HIIT & conditioningSprint Interval TrainingAll-out 20-30 second sprints, few repeats.15 min × 3/wkEffort ●●●●●Low cost
HIIT & conditioningNorwegian 4x4Four 4-minute hard efforts with 3-minute recoveries.40 min × 2/wkEffort ●●●●●Low cost
HIIT & conditioningCircuit TrainingStations of different exercises with short rests.45 min × 3/wkEffort ●●●○○Low cost
HIIT & conditioningBoot CampOutdoor group drills led by an instructor.45 min × 3/wkEffort ●●●●○Moderate cost
HIIT & conditioningEMOM WorkoutsSet work to complete every minute on the minute.30 min × 3/wkEffort ●●●●○Low cost
HIIT & conditioningZone 2 TrainingLong, easy aerobic sessions at conversational effort.60 min × 3/wkEffort ●●○○○Low cost
Everyday movementExercise SnackingBrief bursts of movement spread through the day.2 min × 10/wkEffort ●●○○○Free
Yoga, Pilates & mind-bodyHatha YogaSlow poses with breathing and stillness.60 min × 2/wkEffort ●●○○○Low cost
Yoga, Pilates & mind-bodyVinyasa YogaFlowing sequences linked to breath.60 min × 3/wkEffort ●●●○○Low cost
Yoga, Pilates & mind-bodyAshtanga YogaSet sequences practised in a fixed order.75 min × 5/wkEffort ●●●●○Low cost
Yoga, Pilates & mind-bodyYin YogaLong passive holds to target connective tissue.60 min × 2/wkEffort ●○○○○Low cost
Yoga, Pilates & mind-bodyRestorative YogaSupported poses for deep relaxation.60 min × 2/wkEffort ●○○○○Low cost
Yoga, Pilates & mind-bodyChair YogaSeated and supported yoga for limited mobility.30 min × 3/wkEffort ●○○○○Low cost
Yoga, Pilates & mind-bodySurya Namaskar (Sun Salutations)Twelve-pose sequence done in rounds.15 min × 5/wkEffort ●●○○○Free
Yoga, Pilates & mind-bodyPilates (Mat)Core-focused precise floor exercises.50 min × 2/wkEffort ●●○○○Low cost
Yoga, Pilates & mind-bodyReformer PilatesPilates on a spring-resisted machine.50 min × 2/wkEffort ●●●○○High cost
Yoga, Pilates & mind-bodyBarreBallet-inspired small movements at a rail.50 min × 2/wkEffort ●●●○○Moderate cost
Yoga, Pilates & mind-bodyTai ChiSlow, flowing movements for balance and calm.45 min × 3/wkEffort ●○○○○Low cost
Yoga, Pilates & mind-bodyBaduanjin (Eight Brocades)Eight-move qigong set, widely studied.20 min × 5/wkEffort ●○○○○Free
Yoga, Pilates & mind-bodyFeldenkraisSlow, exploratory movement lessons to improve awareness.45 min × 1/wkEffort ●○○○○Low cost
Yoga, Pilates & mind-bodyGyrotonicSpiral, flowing movement on a specialised machine.50 min × 2/wkEffort ●●○○○High cost
Yoga, Pilates & mind-bodyAerial Yoga and SilksPoses and moves hanging from fabric.60 min × 2/wkEffort ●●●○○Moderate cost
DanceCeilidh and Folk DancingTraditional group dances with a caller.90 min × 1/wkEffort ●●●○○Low cost
DancePole FitnessStrength and flexibility moves on a vertical pole.60 min × 2/wkEffort ●●●●○Moderate cost
Team sportsBaseball and SoftballBat and ball game with fielding and running.120 min × 1/wkEffort ●●○○○Low cost
Racket sportsPickleballSmall-court paddle sport, popular with older adults.60 min × 2/wkEffort ●●○○○Low cost
Martial arts & combatBoxing FitnessBag work, pads and conditioning without sparring.50 min × 3/wkEffort ●●●●○Low cost
Martial arts & combatKickboxingPunches and kicks in class or on bags.60 min × 3/wkEffort ●●●●○Low cost
Martial arts & combatMuay ThaiThai boxing using fists, elbows, knees and shins.75 min × 3/wkEffort ●●●●●Moderate cost
Martial arts & combatBrazilian Jiu-JitsuGround grappling and submissions.75 min × 3/wkEffort ●●●●○Moderate cost
Martial arts & combatKarateStriking martial art with kata and sparring.60 min × 2/wkEffort ●●●○○Low cost
Martial arts & combatFencingSword sport with electronic scoring.90 min × 2/wkEffort ●●●○○Moderate cost
Martial arts & combatCapoeiraBrazilian martial art mixing dance and acrobatics.60 min × 2/wkEffort ●●●○○Low cost
Martial arts & combatMixed Martial ArtsBlend of striking and grappling.75 min × 3/wkEffort ●●●●●Moderate cost
Martial arts & combatTai Chi Push HandsPartner tai chi drills for balance and sensitivity.45 min × 2/wkEffort ●●○○○Low cost
Outdoor & adventureRock Climbing and BoulderingClimbing indoor walls or crags.90 min × 2/wkEffort ●●●●○Moderate cost
Outdoor & adventureVia Ferrata and ScramblingProtected climbing routes in mountains.240 min × 1/wkEffort ●●●○○Moderate cost
Outdoor & adventureRoller Skating and BladingQuad or inline skating.45 min × 2/wkEffort ●●●○○Low cost
Outdoor & adventureParkourMoving over obstacles using jumps, vaults and climbs.90 min × 3/wkEffort ●●●●○Low cost
Everyday movementAllotment and GardeningDigging, weeding and carrying work.90 min × 3/wkEffort ●●○○○Low cost
Winter sportsCross-Country SkiingSkiing on flat or rolling terrain, full-body cardio.90 min × 1/wkEffort ●●●●○Moderate cost
Functional & athleticCrossFitHigh-intensity mixed functional workouts in boxes.60 min × 4/wkEffort ●●●●●High cost
Functional & athleticHyroxFitness race: eight 1 km runs plus work stations.75 min × 4/wkEffort ●●●●●High cost
Functional & athleticFunctional FitnessMovements for everyday strength and balance.45 min × 3/wkEffort ●●●○○Low cost
Functional & athleticAnimal FlowGround-based crawling and flowing movement.30 min × 3/wkEffort ●●●○○Low cost
Functional & athleticMovNat (Natural Movement)Crawling, climbing, jumping and carrying outdoors.60 min × 2/wkEffort ●●●○○Low cost
Functional & athleticPlyometricsJumping drills to build explosive power.25 min × 2/wkEffort ●●●●○Free
Functional & athleticAgility and Speed DrillsLadders, cones and change-of-direction work.30 min × 2/wkEffort ●●●●○Low cost
Functional & athleticBattle RopesRope waves for upper-body conditioning.15 min × 2/wkEffort ●●●●○Low cost
Functional & athleticSled Pushing and DraggingHeavy sled work for leg power with low joint stress.20 min × 2/wkEffort ●●●●○Low cost
Functional & athleticRebounding (Mini-Trampoline)Bouncing on a small trampoline.20 min × 4/wkEffort ●●○○○Low cost
Functional & athleticTrampoliningGym-based trampoline training.45 min × 1/wkEffort ●●●○○Moderate cost
Functional & athleticAdult GymnasticsTumbling, rings and floor skills.75 min × 2/wkEffort ●●●●○Moderate cost
Mobility, rehab & life stagesDaily StretchingShort sessions to improve flexibility.10 min × 7/wkEffort ●○○○○Free
Mobility, rehab & life stagesFoam RollingSelf-massage using a foam roller.10 min × 5/wkEffort ●○○○○Low cost
Mobility, rehab & life stagesMobility FlowsJoint-by-joint ranges of motion routine.15 min × 5/wkEffort ●○○○○Free
Mobility, rehab & life stagesPosture and Core StabilityTargeted work to support spine and pelvis.20 min × 4/wkEffort ●○○○○Free
Mobility, rehab & life stagesBack Care ExercisesGentle exercises used for common back pain.15 min × 5/wkEffort ●○○○○Free
Mobility, rehab & life stagesPelvic Floor ExercisesControlled contractions for pelvic floor strength.5 min × 5/wkEffort ●○○○○Free
Mobility, rehab & life stagesPhysio Rehab ProgrammeTherapist-prescribed exercises after injury or surgery.30 min × 5/wkEffort ●○○○○Moderate cost
Mobility, rehab & life stagesBalance TrainingSingle-leg stands, heel-to-toe walking and beams.10 min × 5/wkEffort ●○○○○Free
Mobility, rehab & life stagesOtago Exercise ProgrammeHome programme proven to reduce falls in older adults.30 min × 3/wkEffort ●○○○○Free
Mobility, rehab & life stagesStrength and Balance ClassCommunity class for older adults, often NHS-linked.60 min × 2/wkEffort ●●○○○Low cost
Mobility, rehab & life stagesChair ExercisesSeated exercises for strength and circulation.20 min × 4/wkEffort ●○○○○Free
Mobility, rehab & life stagesOsteoporosis Bone-Loading ProgrammeHeavy lifting and impact work for bone density.30 min × 2/wkEffort ●●●○○Moderate cost
Mobility, rehab & life stagesCardiac RehabSupervised graded exercise after heart events.60 min × 2/wkEffort ●●○○○Free
Mobility, rehab & life stagesParkinson's Exercise (Boxing/LSVT BIG)Large-amplitude and boxing-based therapy classes.60 min × 2/wkEffort ●●●○○Low cost
Mobility, rehab & life stagesPregnancy ExerciseGentle, adapted strength and cardio for pregnancy.30 min × 3/wkEffort ●●○○○Low cost
Mobility, rehab & life stagesPostnatal RecoveryGradual return to activity after birth.20 min × 3/wkEffort ●○○○○Low cost
Everyday movementActive CommutingWalking or cycling for the journey to work.30 min × 5/wkEffort ●●○○○Free
Everyday movementStanding and Sit-Break RoutinesInterrupt long sitting every 30 minutes.2 min × 10/wkEffort ●○○○○Free
Everyday movementPost-Meal WalkTen-minute walk after eating to steady blood sugar.10 min × 7/wkEffort ●○○○○Free
Everyday movementMorning Wake-Up RoutineFive to ten minutes of movement after waking.10 min × 7/wkEffort ●○○○○Free
Everyday movementWHO 150-Minute Guideline150 minutes of moderate activity a week plus two strength sessions.All dayEffort ●●○○○Free
Family & kidsActive Play (Kids)Unstructured running, climbing and games.60 min × 7/wkEffort ●●○○○Free
Family & kidsYouth Sports ClubsClub-based football, hockey, swimming and more.60 min × 2/wkEffort ●●●○○Low cost
Family & kidsTrampoline ParksIndoor park with trampolines and obstacles.60 min × 1/wkEffort ●●●○○Moderate cost
Family & kidsScouts and GuidesOutdoor youth programmes with hikes and camps.90 min × 1/wkEffort ●●○○○Low cost
Digital & at-homeHome Exercise VideosFollow-along YouTube or DVD classes.30 min × 3/wkEffort ●●●○○Free
Digital & at-homeFitness AppsGuided plans in apps like Nike Training Club or Fitbod.30 min × 3/wkEffort ●●●○○Low cost
Digital & at-homePeloton and Streaming ClassesOn-demand and live classes with leaderboards.30 min × 4/wkEffort ●●●●○High cost
Digital & at-homeActive Video GamesRing Fit, Just Dance or Wii-style exercise games.30 min × 3/wkEffort ●●○○○Low cost
Digital & at-homeVR FitnessBeat Saber and similar headset games.30 min × 3/wkEffort ●●●○○Moderate cost
Digital & at-homeVirtual Races and ChallengesStrava and app-based distance goals.30 min × 3/wkEffort ●●●○○Low cost
Gym machines & classesRowing MachineFull-body low-impact cardio on an erg.30 min × 3/wkEffort ●●●○○Moderate cost
Gym machines & classesElliptical Cross-TrainerGliding low-impact cardio.30 min × 3/wkEffort ●●○○○Moderate cost
Gym machines & classesStationary BikeSeated cycling at the gym or at home.30 min × 3/wkEffort ●●○○○Low cost
Gym machines & classesAssault BikeFan bike for brutal intervals.15 min × 2/wkEffort ●●●●●Moderate cost
Gym machines & classesStair MachineMoving staircase for glute and cardio work.20 min × 2/wkEffort ●●●○○Moderate cost
Gym machines & classesSki ErgUpper-body cardio machine simulating ski poling.15 min × 2/wkEffort ●●●●○Moderate cost
Gym machines & classesGroup Fitness (BodyPump, BodyCombat)Branded gym classes with music and a coach.45 min × 3/wkEffort ●●●○○Moderate cost
Gym machines & classesPersonal TrainingOne-to-one coached sessions.60 min × 2/wkEffort ●●●○○High cost
Outdoor & adventurePétanque and BoulesThrowing steel balls to a target; casual and social.60 min × 1/wkEffort ●○○○○Free
