‘It’s raining.’ ‘It’s cold.’ ‘The duvet is too
heavy.’ ‘I’ve got to be at work early.’ ‘I must stay late at the
office.’ ‘I’d rather have a drink…’
Any of these gym-avoiding
excuses sound familiar? Well, thanks to a combination of smartphone
convenience and the latest sports science, you can skip paying a fortune
to workout somewhere and get the same results in your own home.
Research
shows you can achieve more progress in a mere 15 minutes of High
Intensity Interval Training (HIIT) - done three times a week – than
hitting the treadmill for an hour.
Fitness brands have been quick
to capitalise on this and there are now hundreds of apps promising to
kick you into shape in just a few minutes a day without expensive
equipment…well, apart from your smartphone, but you’ll probably have
that anyway.
We’ve tried out with a wide range of these and come
up with a list that offers a great mix of easy access and positive
results, and for far less than it would cost to have a screaming
personal trainer whip you into shape.
1. Nike+ Training Club
This ridiculously comprehensive and stylish offering from Nike boasts
100+ workouts covering endurance, mobility and strength with a host of
both swift, 15 minute workouts and longer endurance sessions on offer.
AirPlay
and AppleTV support (along with Chromecast mirroring) will display the
instructions on a larger screen or speaker system, plus a whole bunch of
famous people (including Rory McIlroy, Ellie Goulding and Serena
Williams) getting sweaty alongside as ‘motivation’.
An added bonus
exists if you use the Nike+ Run Club app, as all your jogging efforts
will be automatically synchronised to your Nike profile to, giving a
complete picture of your fitness.
2. Freeletics
This comprehensive personal training programme is based around four
free platforms – Gym, Bodyweight Workouts and Training, Running and
Nutrition – which together offer up a host of workouts centred around
HIIT.
You’ll use bodyweight moves such as burpees, sprawls, jump
squats, pull-ups and sprints that you must complete as quickly as
possible, weekly nutrition plans help maintain your fitness between
workouts and a superb premium coaching service is available when you
need an extra boost.
3. Sworkit
Tell Sworkit the type of workout you’re looking for (strength,
cardio, yoga, or stretching) and the amount of time you’ve got to do it
(anywhere from five minutes to an hour), and the app delivers moves to
follow during your sweat session.
Choose to upgrade and the app
will enable you to customise your workouts by setting the number of reps
and the areas of the body you want to focus on.
It’s a simple system that offers great workouts for those already armed with knowledge of the areas they want to target.
4. Adrian James Bootcamp
Adrian James proudly boasts that his bootcamp is the toughest 15-minute workout on the planet.
Yeah, it’s one of
those
apps, just like the Insanity DVD infomercials you’ve woken up to on the
sofa (although we’ve completed that plan, and it does actually work -
unlike most things that are advertised late at night).
No
equipment needed, lots of how-to videos, points grading, motivation and
plenty of exercises that are suitable for beginners too... but do expect
to sweat and ache.
There’s also companion Six Pack and High
Intensity apps for the same price, should you feel the need to punish
yourself further at the end of the 'basic' Bootcamp.
5. Daily Burn
Daily Burn is like your own private YouTube fitness channel, offering
500 workout videos taught by expert trainers, lasting from 15 minutes
to an hour.
Your money gives you the power to pick and choose just what’s right for
your workout, and if you can ever conceive of getting bored with what's on offer, more videos are added regularly.
There
are also 20 different programs – from high-intensity cardio to yoga –
and each workout can be streamed to Apple TV, Roku, Fire TV, Chromecast,
Android, iPad, iPhone, iPod, laptop or desktop…so you’ll have no
excuses for not being able to access the right session at the right
time.
It does seem a little expensive, but with the range of
options and ways to stream the content it’s perfect for those committed
to getting in shape.
6. Daily Yoga
Fitness isn’t just about squat-thrusts and burpees, and this app
explores alternative ways to stay fit by packing in high definition
video as an ideal introduction to the ways of the Yogis.
All the
routines are under 30 minutes and there are 50 classes available – the
Yoga for Runners is particularly recommended if you’re a jogger and
getting worryingly stiff – and each session is categorised according to
the body part you want to focus on.
7. Seven
Treating fitness like a classic (but basic) video game, Seven sets
you the challenge of working out for seven minutes a day for seven
months using no more than a chair, wall and your own body weight.
You
start with three lives but missing one day will lose one of them (shown
as a heart, rather menacingly) and missing three in a month will reset
your progress to zero.
If you stick to it you’ll see results, but
it’s worth paying the extra per month for the premium workouts to avoid
the monotony of the free routines.
8. Workout Trainer
With a dizzying selection of over 1000 intense workouts ranging in
length from five to 15 minutes, each with step-by-step audio and video
instructions, if there’s nothing in Workout Trainer to tempt you from
the sofa you’re in serious trouble.
As well as the standard
workouts, you can build your own custom routines and share them online,
as well as trying out some of the community-created routines yourself.
A
Pro subscription gives a big upgrade in features, such as advert-free
HD workout videos and even more routines to torture your screaming
muscles with.
9. Fitivity Pilates Exercise Workouts
Pilates is all about strengthening the core – specifically the back,
abdomen and hips. Ask any fitness pro and no matter what level of
fitness you are, they’ll harp on endlessly about the importance of this
area for back strength, balance, posture, strength and flexibility.
While not offering
everything you
could want – few Pilates apps are perfect, we've found – Fitivity
offers all the instructions you need to start training your core, with
simple-to-follow routines.
Do it for the three free weeks and, if you want more, the pro version will give you unfettered access when you pay up.
10. Pact
Tried all the above but still can’t seem to find 15 minutes to work
up a tiny sweat? Does money motivate you more than the idea of a healthy
heart and a six-pack?
If so, you need Pact, the first app that encourages you to gamble on your ability to get fit.
Wager how many days you reckon you can work out, put some money where your mouth is and get running.
It
pairs with your phone’s GPS as well as with RunKeeper, Fitbit, Jawbone
Up and MapMyRun and the more you stick to your programme the more cash
you can win from competing lazy members.
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