Fitness

You know the all-too-common “I don’t have enough time to work out,” “Exercise is boring,” or “The gym is too expensive” excuses? Well, those no longer apply, thanks to the bevy of fitness apps that make just about any type of workout a download and click away, no matter where you are. Yes, there’s an app for at-home workouts and gym rats, for weight training, Pilates, dance cardio, for quickie 10-minute to hour-long sessions, you name it. While some will set you back a few bucks, others won’t cost you a thing. Hot tip: most offer a free trial.
The endless fitness platforms at your fingertips can be overwhelming, so we’ve done the work for you and narrowed down the top picks to sweat it out with. Consider your phone (alongside your fave water bottle) your must-have fitness accessory. Without further ado, let’s get to hitting our fitness goals with the best fitness apps of 2023.   

If you’re a gym rat…
Alive by Whitney Simmons

Whether you’re a newbie or a pro at lifting weights, this app will get you pumped (literally and figuratively). Choose from different strength training programs that vary in length (i.e. 6, 8, 10 weeks) and skill level (beginner, intermediate, advanced) or over 100+ daily workouts that target every major muscle group. 
Cost: $14.99/month or $119.99/year; 7-day free trial

FitOn

Want to work out with celebs and celebrity trainers alike without paying the hefty price tag? Look no further than FitOn. Take your pick from live-streamed classes or its catalog of on-demand options (think: strength, HIIT, Pilates) with the likes of Jeanette Jenkins (she’s trained Pink, Alicia Keys, and Mindy Kaling) and Gabrielle Union.
Cost: free

FitBod 

Bid farewell to stale, same ol’, same ol’ gym routines and the intimidation factor that often comes with hitting the gym. FitBod customizes workout plans based on your recent workouts, current strength-training level, and gym equipment you have on hand. Oh, and it includes recovery time every week to ensure your muscles get the TLC they need. 
Cost: $12.99/month or $79.99/year; three free-trial workouts

If you have minimal equipment…
Sweat 

Sometimes all you need is a workout buddy to keep you on track with your workouts. This app, created by Insta-famous Australian trainer Kayla Itsines, serves up a built-in community of women to cheer you on every step of the way, not to mention a 16-week, zero-equipment plan called “BBG Zero Equipment” that includes 70 bodyweight exercises—that’s right, sans dumbbells, resistance bands, and bench.  
Cost: $19.99/month, $54.99/quarter, or $$119.94/year; 7-day free trial

Body by Blogilates

Chances are you’ve heard of influencer and certified fitness instructor Cassey Ho (Blogilates ring a bell?). Well, say hello to her Pilates-based, no-equipment classes led by Cassey herself, categorized by target area so you can easily find the type of workout you’re looking for. What’s more, you’ll have her interactive workout challenges and calendar at your disposal to stay motivated. No losing steam here.
Cost: $3.99/month or $39.99/year

Nike Training Club 

“Just Do It” takes on a whole new meaning with Nike’s very own fitness platform. Along with more than 185 workouts to choose from—from strength-based routines to mobility and yoga sessions—the app features at-home workouts that require minimal to no equipment. But don’t let that fool you—the strength-building circuits, HIIT, and total-body burns pack a punch. The live mindfulness sessions and guides on mindset, nutrition, recovery, and sleep are just added perks. 
Cost: free

If you prefer quickies…
MWH (Melissa Wood Health)

An all-in-one health, wellness, and lifestyle platform, MWH makes fitness accessible, flexible, and inclusive for all. “No matter what time you have available to you (yes, even 5 or 10 minutes has an impact), there’s always something you can do to take care of YOU,” expressed Melissa Wood-Tepperberg, Founder of MWH. With a weekly schedule of efficient and effective Pilates and yoga-style flows designed to sculpt long, lean lines (and grouped by beginner, intermediate, and challenging levels) you can’t go wrong. 
Cost: $9.99/month or $99.99/year; 7-day free trial

Seven

With this aptly-named app, all you need is seven minutes (and no equipment) to effectively break a sweat. Based on scientific studies to provide the most bang for your buck in your workouts, this app gives you access to a plethora of exercises, plus over 200 seven-minute, full-body workouts if you subscribe to its 7 Club Membership.  
Cost: free; $9.99/month or $79.99/year for 7 Club Membership

Aaptiv

This audio-only app makes you hyper-focused on the workout you happen to be crushing on any given day (it’s like having your #1 cheerleader in your ear). With 2,500 trainer-led, music-based workouts ranging from running and elliptical to stretching and yoga, you’ll never get bored. 
Cost: $14.99/month or $99.99/year; 7-day free trial
 
If you’re looking for more variety… 
obé Fitness

If the pandemic taught us anything, it’s that we can sweat it out with the best of them from the comfort of our own homes (and save some dough), and obé continues to prove that. Consider your fitness routine covered because obé Fitness offers 10,000+ on-demand workouts, with 20+ class types that feature both no equipment and full gear exercises. Workouts for the next week, next month, and next year? Check.
Cost: $24.99/month or $169.99/year; 7-day free trial 

Peloton 

No longer just a stationary bike trainer, the Peloton app boasts thousands of live and on-demand classes with or without equipment that you can do at home, at the gym, or on the go. We’re talking a selection of indoor cycling, running, walking, bootcamp, strength, and outdoor (audio-only) classes. Got a competitive side (even if it’s just with yourself)? Use the metrics and performance tracking feature so that pesky motivation doesn’t wane, and participate in challenges to focus on specific goals and earn achievements.
Cost: $12.99/month; 30-day free trial

BODi 

BODi is ditching the perfection mindset (read: failure is inevitable, but we keep going anyway) to dish out 100+ workout programs—from cardio to strength and dance to yoga—for all levels. Sure, it may be on the pricier side, but the app’s extensive range of workouts with varying levels of intensity arguably makes it worthwhile. 
Cost: $119 for 6-month membership or $179 for 12-month membership; 14-day free trial 
 
If you’re all about low-impact workouts…
Alo Moves  

What’s a girl to do when she wants to level up her fitness, mindfulness, and overall wellness? Cue up Alo Moves, of course. With bragging rights that include a repertoire of over 2,500 classes (that are all available for offline download, BTW)—from yoga to full-body HIIT to sound baths—taught by over 60+ instructors, a strong community of users with whom you can connect based on similar goals and workout styles, and a mix of IRL backdrops in its workout videos (see: Alo in the Wild), what’s not to love? Sunrise meditation in Hawaii, anyone?
Cost: $20/month or $199/year; 14-day free trial

The Sculpt Society

When in doubt, dance it out—with celebrity trainer Megan Roup, that is (she counts Shay Mitchell, Miranda Kerr, and Karlie Kloss as her devotees). Offering five different programs (like Beginner-Intermediate and Slow + Controlled), over 400 on-demand workouts, and multiple live classes each week, you’ll find everything from dance cardio, lightweight, low-impact sculpting, yoga, stretch, and meditation classes. The best part? You’ll get a great workout in less than an hour. Pssst: Listen to founder Megan Roup on The Everygirl Podcast.
Cost: $19.99/month or $179.99/year; 7-day free trial  

The Class

The Class’ MO is “The workout where fitness meets mindfulness,” and with live-streamed and on-demand offerings and programs that combine strength-training, cardio, and mindfulness to help you feel better, clear your mind, and release emotions, it more than delivers on its promise. Mat-based and music-driven, you can expect guided instruction and a carefully curated playlist to exercises such as squats, jumping jacks, and burpees in each Class. The result? A cathartic workout experience that guides you to restore balance and build a resilient body. In LA or NYC? Try it IRL at their studios.  
Cost: $40/month, $36.67/quarter, or $33.33/year; 14-day free trial 

I Asked Hollywood’s Favorite Trainer How Celebrities Get in Shape More

With so many types of workouts to choose from, deciding what to do and how to structure your weekly sweat sessions can be overwhelming and confusing AF. So what’s the sweet spot when it comes to divvying up strength training, cardio, recovery, etc. Sunday through Saturday? It goes without saying that varies from person to person, but as a general rule of thumb, there are a few basic components that strike the right balance for a well-rounded weekly workout routine. We asked fitness trainer Gabrielle Bolin to do the heavy lifting (pun intended) for us and create a week’s worth of sweat that will help you feel toned (ICYMI, we’re flipping the script on any outdated connotations of “getting toned” and reclaiming it to mean feeling strong and confident in your body, not a certain ab count or pants size). The result? Major #fitspo.
Whether you need a fresh perspective or you’re feeling lost on how to build and maintain a fitness schedule, consider this your Everygirl-approved week’s worth of workouts. BTW, it’s not meant to be a strict plan that you have to follow to a T. Use this plan as inspo, and make it work for you. The best type of workout is the one that you enjoy, and honoring your body and moving it in a way that feels best for you is the primary goal. With all that in mind, it’s time to get your sweat on. 

Meet the expert
Gabrielle Bolin
Fitness Trainer
Gabrielle Bolin is an ACE-certified personal trainer, RRCA-certified running coach, and a strength & conditioning coach at The Fort in NYC. With years of experience as both an athlete and a coach, Gabrielle’s mission is to empower women to find strength and confidence through movement.

The weekly routine

Why this routine is so effective
Not a cardio queen? Same. Lucky for us, a couple days of cardio (AKA aerobic exercise) is all that Bolin prescribed for the week. Getting your heart pumping through cardiovascular exercise may help reduce chronic pain, aid in sleep, regulate weight, strengthen immune system, and boost mood–besides you know, just the cardiovascular benefits. Sandwich it with three days of strength training and you can expect a leg up if your goal is fat loss, and more importantly, strength workouts may also help to improve your body image. Alternating between lifting weights and cardio throughout the week ensures you’re optimizing your workouts (read: getting the most bang for your buck) by working different parts of your body. The best part? You’ll get stronger. But Sunday Funday (otherwise known as rest day) is just as important as the days you’re breaking a sweat because your muscles get the rest and repair they need. The other added perks of recovery? Preventing injuries and workout burnout, improving sleep, and having more time to tend to other essential parts of your life (think: hobbies, relationships, and other forms of self-care).   

People Swear the 3-2-8 Method Is the Secret to Getting Toned More

There’s only one personal trainer to the stars whose client list is as diverse as his training methods and whose resume boasts a dynamic approach, boundless energy, and humor when it comes to his over 28 years of experience in the fitness industry: Gunnar Peterson (yes, the trainer who shaped the physiques of Jennifer Lopez and Khloe Kardashian). Needless to say, he knows a thing or two about fitness and how to achieve fitness goals (and look good while you’re doing it).
Whether your Pilates or Hot Girl Walk streak took a hit because your couch and Netflix beckoned one too many times, you’re up to your neck in work deadlines, or your motivation could use a serious pep talk, there’s no expiration date to jump back on the exercise bandwagon. Lucky for us, Peterson let me in on his best tips for kickstarting your fitness routine again. Ahead, his five tried-and-true techniques you’re going to want to try for yourself (that practically makes us workout buddies with J.Lo, right?). 
 

Meet the expert
Gunnar Peterson
Personal Trainer, #TeamBiosteel Athlete, and F45 Chief of Athletics
Gunnar Peterson is a Beverly Hills-based personal trainer whose clients include celebrities, professional athletes, and everyday people. He is widely recognized for his expertise in functional training and his commitment to developing and implementing innovative fitness techniques.

 
1. Hydrate
I hate to break it to you, but you’re probably not drinking enough water. Ask any expert and I’d bet they tell you staying hydrated is fundamental to your overall health and wellness, and Peterson is no exception. “Hydration and recovery get overlooked as key players in your fitness routine, especially ongoing hydration,” he confirmed. “Yes, you should actively hydrate and focus on your fluids during your work out, but most people aren’t maintaining their hydration throughout the day.” If you’ve found yourself mentally and physically fatigued half way through your workout, chances are you didn’t down enough H20 beforehand. “It’s plain and simple: if you aren’t performing at your best, you’re less motivated to keep going,” Peterson attested.  
Just how much water should you be drinking daily? As a general rule of thumb, the U.S. National Academies of Sciences, Engineering, and Medicine, suggests women consume about 11.5 cups (2.7 liters) of fluids a day. Peterson’s take? “Definitely drink WAY more water than you think you should be drinking.” Start with a glass of water first thing in the morning, add flavor to your water with fruits, cucumber, or herbs like mint, and establish small goals to drink a certain amount of water in an hour, by lunchtime, etc. 

2. Think of every day is a fresh start
You’ve pressed pause on your gym sessions (still paying that monthly gym membership though) and convince yourself you’ll start tomorrow. Sound familiar? The hardest part is getting started, so why not get it over with today? “If you’re finding yourself off track, there’s no better day than the present to get back into it,” Peterson recommended. “We’re all busy, but you should never be too busy to commit and show up for yourself. Don’t overthink how long it might’ve been since you last worked out, just get started today.”
Revisiting why you want to prioritize fitness in the first place can help ignite that fire in you again. Is it to build confidence, improve your mood, or get better sleep? Write it down, and remind yourself of your “why” anytime you struggle to find the motivation to hit the gym (think: put up an image or word that represents it on your bathroom mirror).

3. Focus on the basics
When you’re starting fresh with anything—a new job, relationship, or workout program—it’s tempting to go for gold right out of the gate. But doing too much too fast can lead to burn out and depletion, and before you know it, you’re back to square one. “You don’t have to go hard every single time to have a good workout–you just need to be challenged and enjoy what you’re doing,” Peterson conveyed. “When it comes to finding success in fitness, it’s on you to find what works best for your body and what challenges you, but remember, if you stick to the basics of motivation, movement, and consistency, you’re already off to a great start.”
Take a cue from Peterson: Make sure your sweat sessions are enjoyable and listen to your body. If your go-to form of exercise is making you yawn more than anything or you’ve hit a plateau, it’s time to change it up (Taylor Swift treadmill workout, anyone?). If your body is telling you to slow down (i.e. you’re exhausted AF outside of the gym, getting sick more often, experiencing more injuries), go for a walk, do some yoga stretches, or take a rest day or more (they’re just as important, FYI). Bottom line: Prioritize movement that you enjoy and can healthily and realistically stick with. 

4. Don’t minimize your accomplishments
We’re used to instant gratification (looking at you, snooze button, TikTok, and Amazon Prime), so it’s no wonder that when we make a goal to get fit, we get discouraged if we don’t see immediate results. “The psychological aspect of fitness can be the biggest roadblock; we’re always our harshest critic,” Peterson expressed. “Don’t let yourself get in the way and give yourself credit for what you’ve already done.” Peterson reminded us to celebrate the little wins, even if we haven’t reached our end goals yet. “Focus on what you have done and what you’ll continue to do!” he said. 
Track your progress using a journal or app and reward yourself for every micro goal you achieve. Biologically speaking, when we give ourselves positive reinforcements, our brains release dopamine, which motivates actions toward our desired goals. So consider buying a new workout ‘fit, taking a PTO day for all things self-care, or ordering your favorite takeout to pat yourself on the back. 

5. If it’s not working, try something new
Progressing towards your fitness goal (or any goal for that matter) isn’t always linear; sometimes you need to change course in order to attain it. “If you’re not feeling whatever fitness routine you’re doing and not seeing results, it might be time to switch it up,” Peterson suggested. “This is especially true if you’ve done the same workout over and over, lifting the same weights, going for the same run; both your mind and body already know what to expect.” That doesn’t mean you have to completely ditch your current training regimen. Rather, Peterson advised trying to add in small stimuli like increasing your weight, experimenting with the number of reps you do, or adding a hill run to your treadmill routine.
But if your mind and body are craving something different all together, sign up for a type of workout class you haven’t tried, like rebounding or dance cardio, or a fitness platform that offers a variety of workouts (see: Alo Moves, The Sculpt Society, or Nike Training Club). You just might find a new form of exercise you look forward to doing and get stronger while you’re at it!

6. Keep moving
There’s a common misconception that you have to sweat it out for hours or intensely in order for it to count (I should know—I used to buy into it). But Peterson made it clear that’s far from the truth: “I’m a firm believer in small doses every single day,” he said. “Even if it’s just for 10 or 15 minutes, if you commit to yourself and get your body moving, you’ll feel the benefits of your endorphins releasing throughout the day.”
A recent study found that daily short bursts of physical activity throughout the day led to a 50 percent decrease in death from cardiovascular problems, compared to those who didn’t exercise at all. Translation: Small amounts of movement can mean a longer life expectancy. Try exercise snacks of push-ups, squats, and lunges to break up your work day, cue up a 15-minute workout on one of the aforementioned fitness platforms, or fast walk around the block. Still using the no-time-to-work-out excuse? I didn’t think so. 

I Tried the Taylor Swift Treadmill Workout for a Week More

It feels as though FitTok debuts a new workout trend every other week: the 12-3-30 treadmill workout, the plank dance challenge, and I’d be remiss if I didn’t mention the Hot Girl Walk. It can feel tricky to weed out the fads with no merit from the ones actually worth trying. The latest fitness trend to go viral? The 3-2-8 routine. While I’m not one to buy into any workout craze without doing the research, with 224.6 million views (and counting), my interest was piqued. It’s said to “leave you feeling snatched and strong,” according to its creator, and produce results in just three months. Read on to learn the breakdown of the TikTok-approved, highly sought-after 3-2-8 method and whether it lives up to the hype. 

What is the 3-2-8 method?
Started by Natalie Rose (AKA @natalieroseuk), a U.K.-based Pilates and barre instructor, the 3-2-8 method is more of a workout structure rather than a specific routine that lays out the exact exercises to perform. It’s divided into three parts that are to be completed over an entire week: Three days of weight training, two days of Pilates or barre, and an average of 8,000 steps per day. 
For the weighted workout days, Rose conveyed that it’s a must to progressively overload the intensity (read: increase the weight you use or the number of reps you do) every 4-6 weeks for it to be effective. While a full-body strength training workout is what you’re aiming for, Rose explained that it can be split up into one full-body day, one upper-body day, and one lower-body day. As for the two days of Pilates or barre, the intention is to carry them out on active recovery days and days when you’re on your menstrual cycle. Translation: The workouts are meant to be low impact and low intensity. Finally, to tie the method all together, walk an average of 8,000 steps daily to get a low impact cardio boost. We break down the three sections (and how to achieve them) below:

@natalieroseuk
Replying to @𝕰𝖗𝖔𝖕𝖍𝖎𝖑𝖊 quick breakdown of the 3-2-8 method that me and my clients use! Commit to it for 3 months to really see the benefits. Follow for part 2 – linking with your menstrual cycle 🩸 #pcosfriendly #pilates #menstrualcycles
♬ Keeping Your Head Up (Jonas Blue Remix) [Radio Edit] – Birdy

Three weighted workouts per week
Don’t let the word “weighted” scare you. It doesn’t mean you have to become a gym rat and bust out some heavy duty squats. Just add a pair of weights you’re comfortable starting with and building from to compound exercises (AKA exercises that work multiple muscle groups at once): squat, deadlift, lunge, shoulder press, just to name a few. Whether you do them from the comfort of your own home or the gym, they’ll give you the most bang for your buck, especially when you’re crunched for time. And the benefits of strength training doesn’t stop there—you’ll boost your metabolism (read: you’ll burn additional calories hours and even days after your workout), become stronger, and enhance your self-confidence. Hot tip: If you’re new to lifting weights, start slow, and if you’re easily flying through all of the reps, the weight you’re using is probably too light. 

Two days of Pilates per week
ICYMI, Pilates has made a major comeback, and for good reason. It’s a low-impact workout that emphasizes core strength, flexibility, and mind-body connection (and counts celebs like Jennifer Aniston and Hailey Bieber as diehard enthusiasts). Rose cited other advantages to doing Pilates: it helps with reducing inflammation, improving your mobility, building your deep core and pelvic floor strength, and lymphatic drainage. The best part? You can easily adapt the discipline with just a mat in your living room and videos you can find on trusty YouTube. 

Walk up to 8,000 steps per day 
Some experts tout walking as the best exercise you can do and encourage it to be prioritized over going to the gym or a HIIT sesh. Re-enter: The Hot Girl Walk. What better excuse to get your steps in while soaking up some vitamin D, tuning into your favorite podcast, and showing your mental health some love? In addition to burning calories, you’re looking at health perks such as the potential to improve mood, promote immune function, and enhance creativity. 
We all have those days when we’re up to our necks in work, and before you know it, you haven’t fit in movement all day. That’s where an under desk treadmill comes in handy. Albeit pricey, it can be a major tool to help you reach your daily steps if you feel like you never have time (or the weather doesn’t permit) for outdoor walks. Walk it out while you answer emails, take a work call, or catch up on your latest Netflix obsession. 
 
The final verdict
There’s no denying the 3-2-8 method is a well-rounded mix of various forms of exercise that’s easy to follow. It gives you just enough guidance to plan out and format your weekly workouts, but at the same time allows for flexibility in how you execute them (i.e. what days you do strength training vs. Pilates, what kinds of strength training and Pilates moves you implement, how you get your 8,000 steps in). What sets the 3-2-8 method apart from other FitTok trends is that it promotes prioritizing movement every day alongside recovery, and it can help build confidence if it’s your goal to start weight lifting or work your way up to taking a group Pilates class. 
Because any one given workout plan isn’t one-size-fits-all, you may want to tweak the 3-2-8 method as you see fit for your body and lifestyle. For example, if your body is telling you it needs a full rest day, whether it falls on a weighted workout or Pilates day, listen to it and pick up where you left off when you feel ready. Bottom line: Adapt the routine to make it work for you.

A Breakdown of Miley Cyrus’ Full “Flowers” Workout Routine More