Categories / Digital & at-home
Fitness Apps
Guided plans in apps like Nike Training Club or Fitbod.
How to start
Choose a reputable app with beginner plans and reminders. Set a small goal, such as three sessions a week.
How to progress
Use the app's plans to progress.
What the evidence says
Evidence: limited
A 2026 pooled analysis of 16 trials (3,441 people with heart failure) found that digital health tools improved 6-minute walk distance by about 19 metres, but did not automatically raise daily activity. Evidence for fitness apps in the general public was not part of what we retrieved.
Take care: Pick evidence-based, qualified content, and be wary of extreme plans. Check with a GP if you have a health condition.
Sources
12-week starter plan
Follow a beginner plan in an app.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start small.
- Use reminders.
- Choose qualified content.
Common mistakes
- Choosing extreme plans.
- Ignoring pain.
- Changing apps constantly.
Kit and cost
Free to low Approximate UK prices.
- A smartphone
- A free or low-cost app
- Space to move
Frequently asked questions
Do apps work?
A pooled analysis in heart failure found improved walking distance, but daily activity did not always rise.
Are they free?
Many have a free version.
Are they safe?
Follow qualified plans.
Good for: Weight loss Strength Heart & fitness
Compare with similar options
| Fitness Apps | Home Exercise Videos | VR Fitness | Virtual Races and Challenges | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Free | Moderate cost | Low cost |
| Equipment | Basic kit | No equipment | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |