In the modern landscape of constant flux, prioritizing gym visits or fitness class attendance can become notably demanding. But what if I told you that your trusty phone or tablet could be your ultimate workout companion? That’s right! Gone are the days of cumbersome DVDs or complicated gym equipment. With just a few taps, you can access a treasure trove of workouts tailored to your fitness goals, anytime, anywhere.
As per a study in JMIR 2018, the rise of hands-free voice-activated assistants and their devices, exemplified by products like Amazon Alexa and Google Assistant, has garnered significant attention. These assistants show promise in various healthcare applications including education, health monitoring, and assisting in locating healthcare providers. Yet, the realm of health and fitness applications accessible for voice-activated assistants remains largely uncharted due to the early stage of this market’s development.
Whether you’re a busy professional, a stay-at-home parent, or someone who prefers the comfort of home workouts, the convenience and accessibility of fitness apps make achieving your fitness goals easier than ever before. From high-intensity interval training (HIIT) to yoga and everything in between, here are the top 8 workouts you absolutely need on your phone or tablet.
1. HIIT Workouts:
High-intensity interval training (HIIT) has surged in popularity within the fitness realm, and understandably so. These short bursts of intense exercise followed by brief rest periods not only torch calories but also boost metabolism and improve cardiovascular health. With apps like Nike Training Club and HIIT Workouts by Daily Burn, you can access a variety of HIIT routines designed to challenge your body and push your limits.
According to findings outlined in MMWR 2023, adults are advised by the U.S. Department of Health and Human Services to target between 150 to 300 minutes per week of moderate-intensity aerobic exercise, or alternatively, 75 to 150 minutes of vigorous activity.
2. Yoga:
Whether you’re a seasoned yogi or a newbie looking to improve flexibility and find inner peace, yoga apps offer a plethora of classes for practitioners of all levels. From gentle stretching to power flows, apps like Yoga Studio and Down Dog provide customizable yoga sessions that you can do anytime, anywhere – perfect for busy schedules and hectic lifestyles.
A research study published in 2022 and reported by WebMD and Yoga Journal revealed that women who engaged in regular yoga experienced a notable increase in bone mineral density in the spine.
3. Bodyweight Workouts:
Who needs fancy gym equipment when you have the weight of your own body to work with? Bodyweight workouts are not only effective for building strength and muscle tone but also require minimal space and equipment. Apps like Freeletics and 7 Minute Workout offer quick and efficient bodyweight routines that target every muscle group, ensuring a full-body workout without the need for weights or machines.
As per research outlined in Medium 2023, bodyweight exercises have demonstrated a beneficial influence on these hormones, potentially resulting in enhanced muscle growth and fat reduction.
4. Running and Cycling:
Whether you prefer pounding the pavement or hitting the trails on your bike, running and cycling apps can help you track your progress, set goals, and stay motivated. With features like GPS tracking, audio coaching, and personalized training plans, apps like Strava and MapMyRun make outdoor cardio workouts more enjoyable and rewarding than ever before.
5. Dance Workouts:
Who says working out has to be boring? Dance workouts combine the fun of dancing with the benefits of exercise, helping you burn calories and improve coordination while grooving to your favorite tunes. Apps like Dance Fitness with Jessica and Just Dance Now offer a variety of dance routines, from hip-hop to salsa, guaranteed to get your heart pumping and your body moving.
As per a review and meta-analysis released in December 2018 by the Journal of the American Geriatrics Society, dancing enhances working memory, cognitive flexibility (the capacity to adapt to new or changing circumstances mentally), and learning among older adults, irrespective of their cognitive capabilities.
6. Pilates:
Pilates is renowned for its ability to strengthen the core, improve posture, and enhance flexibility – all without putting excessive strain on the joints. With apps like Pilates Anytime and Blogilates, you can access a wide range of Pilates workouts led by certified instructors, allowing you to reap the benefits of this low-impact exercise method from the comfort of your own home.
According to a research study in Clinical Biomechanics 2020, Pilates aids in reducing lower back pain by addressing not only tight muscles but also misalignment and insufficient core strength, which are contributing factors to this condition.
7. Mindfulness and Meditation:
According to a research study conducted by NIH in 2014, a meta-analysis involving nearly 1,300 adults indicated that meditation could potentially reduce anxiety. Particularly noteworthy was the finding that this effect was most pronounced among individuals with the highest levels of anxiety.
Incorporating mindfulness and meditation into your fitness routine is essential for reducing stress, improving mental clarity, and enhancing overall well-being. Apps like Headspace and Calm offer guided meditation sessions and mindfulness exercises designed to help you cultivate a sense of calm and balance amidst the chaos of daily life, making it easier to stay focused and motivated on your fitness journey.
According to a research study in ELSEVIER 2013, over an 8-week period, the practice of “mindfulness meditation” was found to diminish the inflammatory response triggered by stress.
8. Customized Workout Plans:
If you’re looking for a more personalized approach to fitness, apps like Fitbit Coach and MyFitnessPal offer customized workout plans and nutrition guidance tailored to your individual goals and preferences. Whether you’re aiming to lose weight, build muscle, or improve endurance, these apps provide the tools and support you need to achieve lasting results.
Key Takeaway
With the power of technology at your fingertips, there’s no excuse for letting your fitness goals fall by the wayside. Regardless of whether you’re a busy professional, a fitness enthusiast, or someone just embarking on the top 8 workouts mentioned above offer something for everyone. So why wait? Download your favorite fitness apps today and start sweating smarter, not harder!
