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From HIIT to yoga: The best online workout programs for every exercise preference

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From HIIT to yoga: The best online workout programs for every exercise preference

Raise your hand if you’ve ever started a gym membership with the best intentions… only to bail after a few weeks — or days! If so, you’re in good company. But here’s the deal: Consistency is key when it comes to fitness, and that’s where the best online workout programs swoop in to save the day. You can exercise whenever it’s convenient, so no more excuses about being unable to get to your step or Zumba class on time! And another bonus? No awkward wait for the treadmill or Stairmaster to free up while your motivation dwindles away. It’s just you, your mat and all the gains right from the comfort of home.

Although you might think that home workouts can’t compare to sweating and grinding away in a gym, here’s the truth — research proves that they can be just as effective, with the added bonus of flexibility. Plus, studies show that exercising online can boost your mental health, helping you feel happier and more energized.

Whether you want to build muscle, lose weight, or simply manage everyday tasks with ease, there’s an at-home workout that’s perfect for you. We’re talking HIIT, yoga, strength training — you name it, it’s all at your fingertips. As Jenny Liebl, Certified Professional Trainer (CPT) and Senior Product Developer at the International Sports Sciences Association, explains, “There’s a wide variety of online fitness professionals offering an even wider variety of programs, guidance and coaching in the online format — there’s someone out there for everyone!”

We spoke with four fitness specialists and evaluated 11 workout platforms to pinpoint the essentials and understand what to look for in the best online workout programs. If you’re ready to toss those excuses aside, clear some space and explore the digital fitness options below.

Best overall online workout program

Alo

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Cost: $13 monthly/$156 annually | Free trial: yes | Platform: online and app | Types of workouts available: dance, yoga, HIIT, Barre; mindfulness, reiki | Standout features: accessible price, impressive mix of classes

Massive range of classes? Check. Diverse group of instructors? Check. User-friendly platform? Check. Fantastic value for money? Check. Alo Moves delivers on all fronts, securing its place as our top pick.

Staying consistent with fitness has always been a challenge for me, and I often get bored quickly. But Alo Moves kept me engaged, and I even looked forward to the classes. Definitely a first for me!

The dance workouts were fun, easy to follow and the classes were one of the first times in my life that working out didn’t feel like a chore.

The yoga selection is particularly impressive, featuring a variety of styles, including vinyasa, hatha, restorative and ashtanga. Classes range from short 10-minute flows to 45-minute full-body routines, ideal for targeting specific areas like shoulders or back. But it doesn’t stop there — Alo Moves also includes Barre, sculpting, core work and even meditation and mindfulness sessions for a well-rounded approach to fitness.

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If you appreciate structure, you’ll enjoy the curated series, such as the DanceBody program with Katia Pryce and the 4-week strength starter series with Roxie Jones. This makes it easy to stick with a plan that matches your goals, whether it’s improving flexibility, building strength, or simply finding your inner zen. It’s also easy to sort through classes by duration, difficulty, or instructor, allowing for a customized experience.

Another plus is the app’s intuitive design, which makes it simple to save your favorite classes in the “My Practice” tab or stream sessions from your phone, desktop or TV.

Alo Moves’ variety and convenience make it a great choice for anyone looking to enjoy fitness from the comfort of home. And at $13 per month, it’s difficult to beat.

However, if you’re hoping for live classes to capture that in-studio vibe, Alo Moves might not be the best fit. If you’re uncertain, take advantage of the free 14-day trial to see if it’s a good match.

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Pros
  • Low price point
  • Suitable for all levels of users
  • Range of instructors, workout styles and lengths
  • Workshops for specific yoga poses and skills
Cons
  • No live classes
  • Can’t filter workouts by required equipment

$13 monthly at Alo

More online workout programs we like for 2025

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Pvolve

Cost: $15 monthly/$150 annually | Free trial: yes | Platform: online and app | Types of workouts available: functional fitness, strength, sculpt | Standout features: combines low-impact functional fitness workouts with resistance-based equipment

For anyone seeking a gentle yet effective workout, Pvolve is our top recommendation. It focuses on functional exercises that mimic everyday movements to improve strength, stability and mobility, making it suitable for people at any fitness level. With input from a panel of health experts, it’s a science-based workout that’s accessible and safe.

An unusual feature of Pvolve is its resistance equipment. The Signature Bundle ($200) includes tools like the P.ball to isolate small muscle groups, particularly in the inner thighs, the P.band to target upper body muscles effectively without needing heavy weights and the precision mat, with its numbered grid to help you stay aligned during fast-paced exercises. You can also invest in additional accessories like ankle weights or gliders to further challenge your stability and core strength.

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While Pvolve offers a range of unique resistance equipment, there’s no need to invest in it immediately. A large selection of Pvolve’s workouts require no equipment at all. For example, the Bodyweight Sculpt series is designed specifically for those who prefer a minimalist approach to exercise but still want to see results.

Pvolve offers a wide variety of classes, catering to different needs — from full-body sculpting and progressive weight training to more specialized classes like pre- and post-natal, pelvic floor and menopause-focused programs. You can even opt for plank-free options — a favorite of mine!

The classes were highly engaging, and the instructors were upbeat and explained the movement clearly, making it easy to follow along, even for beginners. And I loved that you could choose your preferred music style or opt for no music at all. Despite the gentle and low-impact nature of the exercises, which were forgiving on my bad back, they still felt effective.

At $15 a month, a Pvolve membership won’t break the bank. However, the cost of equipment bundles, which range from $200 to $625, might be steep for users who wish to unlock the full range of classes.

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Pros
  • Low-impact, high-intensity workouts that reduce the risk of injury
  • Focuses on functional movements to improve strength for daily tasks
  • Thousands of live and on-demand classes, so there’s always something new
  • Live Q&A sessions with a Pvolve trainer every week
Cons
  • Some workouts require Pvolve resistance equipment, which adds extra cost
  • Free trial is only 7 days

$15 at Pvolve

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FitFusion

Cost: $15 monthly/$150 annually | Free trial: yes | Platform: online and app | Types of workouts available: yoga, strength, cardio, dance, Pilates, barre | Standout features: stream workouts to any device, downloads for offline use

Fit Fusion has earned its place as the best choice for streaming thanks to its smooth, high-definition streaming capabilities. No matter if you’re watching workouts on a smart TV, through Roku, AmazonFire or Chromecast or on your Apple or Android phone, the platform provides high-quality, clear playback.

I was impressed at the library of workouts from various celebrity trainers, including Jillian Michaels. You can choose from dance, high-intensity interval training (HIIT), Pilates, Barre, kickboxing, circuit training and others. I also loved that you can focus on specific goals like sculpting abs or toning buns. Plus, saving your faves is straightforward, and you can download videos, so you’re never without a workout — even when your Wi-Fi is having an off day.

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While the app is super easy to use, I wish it had more advanced features that enable you to plan a workout schedule. Customer service was good, but there was no live chat available. But for $15 a month, it’s an excellent price for an extensive variety of workouts for all levels.

Pros
  • Effortlessly stream to various devices, including Roku, Amazon Fire and Chromecast
  • Choose various fitness classes, from kickboxing to ballet
  • Download videos to watch even without internet access
  • Engaging celebrity trainers to choose from
Cons
  • The 7-day trial isn’t as long as some other platforms
  • Gym equipment required for some workouts

$15 at FitFusion

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The Sculpt Society

Cost: $20 monthly/$180 annually | Free trial: yes | Platform: online and app | Types of workouts available: blended cardio, dance and strength | Standout features: targeted sculpting sessions and structured routines

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If you’re looking for vibrant, high-energy classes that make fitness feel fun and accessible, look no further than The Sculpt Society. Its dance-based workouts combine dynamic cardio routines with sculpting exercises, offering a full-body workout that got my heart racing and my muscles feeling like jelly after 45 minutes.

The workouts were enjoyable and straightforward to follow, which is a must for people like me with two left feet. I also appreciated options like sculpting, stretching and low-impact sessions, which allowed me to mix up my routine based on my energy level or mood.

With over 400 workouts to choose from, there’s something for every schedule, whether you’re looking for a quick 5-minute pick-me-up or a challenging hour-long session that leaves you feeling like you’ve earned a delicious treat. The platform also offers a live class schedule and specially curated programs like booty-boost, beginner, pre-and post-natal and advanced plans, making it easy to tailor and plan your fitness routine.

That said, while there are options for various fitness levels, some advanced users may find that the workouts don’t push them as much as they’d like. Not that I had that issue!

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Pros
  • Engaging and fun workouts
  • Suitable for beginners and seasoned users
  • Flexible workout lengths from 5 to 50 minutes
  • Structured programs for a range of needs
Cons
  • The 7-day trial is somewhat short
  • Advanced users may not find the workouts challenging enough

$20 at The Sculpt Society

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Glo

Cost: $30 monthly/$245 annually | Free trial: yes | Platform: online and app | Types of workouts available: yoga, Pilates, HIIT, barre, mindfulness | Standout features: Practice Together feature that enables you to host group classes of up to seven participants any time, anywhere

If you’re serious about yoga but don’t want to leave your living room, Glo is a superb option. Packed with everything from beginner-friendly flows to advanced Ashtanga, Glo covers it all — plus some Pilates, barre and HIIT for when you’re in the mood for shaking things up. And for all you meditation lovers? Glo’s got your back with hundreds of options ranging from quick breathwork to in-depth mindfulness practices. I found the walking meditations an enjoyable twist on the typical seated sessions.

The best part? It’s ridiculously easy to create a practice that’s totally your own. Filter by duration, skill level, or intensity and jump into live classes whenever you need a community boost. You can save your fave classes to your library and check your completed workouts at a glance.

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At $30 a month or $245 a year, Glo isn’t the cheapest platform, but for the variety and quality of teaching, it’s worth it, especially when compared to in-person classes.

Just beware: If you’re hoping for a seamless app experience, it can be glitchy — at least for us Android folks. The screen flickers and freezes at times, which affects the user experience. That said, it doesn’t seem to be an issue if you’re team Apple.

Pros
  • Wide range of classes to suit different fitness goals and preferences
  • Live daily classes in addition to an extensive on-demand library
  • Download classes to practice when you’re offline
  • Beginner paths that cover all the basics of yoga, meditation and Pilates
Cons
  • Loses your place in a workout if you exit the app
  • Android users may have issues with the app glitching

$30 at Glo

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Aaptiv

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Cost: $15 monthly/$100 annually | Free trial: yes | Platform: online and app | Types of workouts available: running, walking, strength, mobility | Standout features: curated playlists across multiple genres like pop, reggae, electronic, indie, hip-hop and rock

Being a visual learner, I was surprised by how much I enjoyed Aaptiv. Our top choice for audio classes, Aaptiv, features spoken-word coaching that allows you to focus entirely on your movements without needing to stop and adjust a screen. Video workouts often made me lose focus as I checked my phone, but the audio format provided seamless guidance, letting me stay engaged and focus on my body.

The app offers a variety of workouts across 12 categories, from outdoor running to treadmill, cycling, rowing, elliptical, strength training and yoga. There’s even a training program for 5Ks and half-marathons if that’s your thing.

The app categorizes the workouts by duration, intensity and format — yes, there are video classes, too. There are also programs like “Walk to Run with Confidence,” “Pilates for Healthy Hips” and “Train Like a Boxer” to teach specific skills in an easy-to-follow schedule.

I didn’t try them personally, but many people appreciate the running workouts, which deliver cues on form as you run with reminders about breathing, posture and foot placement.

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Aaptiv is fairly priced at $15 monthly, but if you want to take advantage of it you’ll need to opt for the $99.99 annual membership.

Pros
  • Guided workouts with personal trainer-style motivation
  • Use Aaptive while at home or the gym
  • Train for specific fitness goals, like training for a 5K run
  • Great selection of music from pop to rock
Cons
  • No live classes
  • App doesn’t feel as advanced as some other options

$15 at Aaptiv

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Centr

Cost: $39 monthly/$120 annually | Free trial: yes | Platform: online and app | Types of workouts available: strength, Pilates, HIIT, boxing | Standout features: workout planner and Facebook community

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Centr is our best holistic wellness option thanks to its comprehensive approach to health. Designed by Chris Hemsworth — otherwise known as Thor — and his expert team, it integrates fitness, nutrition and mindfulness, catering to all fitness levels.

Whether you’re into strength training, HIIT, yoga, or boxing, Centr has you covered and is one of the best online gyms. One of the app’s highlights is its planner, making it easy to maintain consistency by organizing workouts, meal plans and wellness routines in a seamless, user-friendly way.

A standout feature is the variety of programs aimed at specific fitness goals. I particularly loved the 28 Days Strong program because it fits perfectly into my hectic day. With workouts under 10 minutes, it’s easy to stay on track. And with everything from gym routines to no-equipment bodyweight workouts, you’ll never run out of options.

However, according to , a few users have noted difficulties with subscription cancellations. While I found Centr incredibly versatile and motivating, potential subscribers should be aware of this aspect before committing to the platform.

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Pros
  • Huge variety of clear, understandable and effective workouts
  • Track workouts and recipes in the intuitive planner
  • Private Facebook community for support and advice
Cons
  • No live classes
  • Subscription issues

$39 at Centr

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CorePower Yoga

Cost: $20 monthly online/around $180 monthly for studio membership | Free trial: yes | Platform: online, app, in person | Types of workouts available: yoga, sculpt, meditation | Standout features: Hot Power Fusion style that combines hot and power yoga

Love yoga and want to level up? CorePower Yoga is an excellent choice for advanced users due to its dynamic, challenging classes, pushing even experienced yogis to new limits.

I found muscles I never knew existed during the high-intensity Yoga Sculpt classes. These innovative classes blend traditional vinyasa yoga with strength training, offering a combo that builds endurance, muscle and flexibility. I’m sure doing these classes regularly will yield impressive results, but I found them pretty hard-going as an unfit beginner.

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The Core Restore classes were more my thing. These slower, more restorative sessions are designed to stretch and relax the body, working the connective tissues. I felt the tension melt away as we held poses for longer periods, allowing for deeper stretches and a calming, meditative experience.

With CorePower, you’re not just limited to online and live sessions. You can also attend in-person classes at one of over 200 studios nationwide. The in-studio membership costs around $180 monthly, depending on the location. Additionally, CorePower offers comprehensive Yoga Teacher Training programs certified by Yoga Alliance, which is ideal if you’re keen on deepening your practice or even transitioning into yoga teaching.

Pros
  • Massive range of yoga classes, including hot, sculpting and restorative sessions
  • Choose from on-demand, live, or in-studio classes
  • 50-, 200- and 300-hour programs available for aspiring yoga teachers
Cons
  • Studio location availability varies depending on the area
  • Not as suitable for complete beginners

$20 at CorePower Yoga

Factors to consider when choosing an online workout program

Before starting your search for a fitness program, it’s essential to take time to reflect on what you want in a program to ensure it’s the right fit. “Clearly define your own fitness goals and consider what you want to achieve in a specific timeframe,” explains Kyrie Furr, Certified High-Performance Coach with BarBend.

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Liebl agrees, emphasizing that users should select a fitness platform that suits their individual needs. She explains, “If they prefer a live class with a specific training style, they can likely find that option. For those who just need a plan to follow at the gym and then provide feedback, that’s easily available too.” It’s all about finding a program tailored to your preferences, whether it’s live interaction or independent workouts.

She continues, “Online clients should find a fitness professional they connect with or an app they like the functionality of. The training style, philosophies, personality and expertise should align.” She also explains the importance of reviews, advising, “Try performing an online search of the trainer or application name for reviews, or, if you have a hard time finding any, ask the fitness professionals themselves for any reviews or client testimonials they can share!”

Here are some other factors to consider when selecting the best online workout programs:

  • Variety: Ensure the platform offers a wide range of workouts such as strength training, yoga, or HIIT to keep it interesting.

  • Qualified trainers: “Certification indicates that a trainer is familiar with best practices in fitness, including proper form, technique and programming tailored to different fitness levels and goals. Certified trainers have undergone formal education and training in fitness principles, exercise physiology and injury prevention, which helps ensure that the programs they create are safe and effective,” advises Furr.

  • Progression levels: “Choose a program that matches your current fitness level — beginner, intermediate, or advanced,” explains Furr.

  • Cost: Evaluate subscription fees versus the value provided.

  • Community support: “Some platforms offer community features, like forums or social media groups, which can provide motivation and accountability,” says Furr.

  • Flexibility: Opt for programs that offer on-demand or live classes to fit your schedule.

  • Coaching and feedback preferences: Liebl notes that understanding how you like to be coached and receive feedback can influence your decision. Perhaps you need continuous motivation from a coach or prefer a more independent approach. Also, consider your comfort level with doing a program on your own. Are you self-motivated enough to follow an online workout, or do you need the structure and guidance of a live class or personal trainer? Tailoring these factors to your preferences will help you choose a fitness program that really work for you.

Michelle Ditto, VP of Training and Technique at Pure Barre suggests experimenting. “Allow yourself to trial and error fitness concepts you like, and don’t be afraid to avoid what you don’t; there is no rule that you have to run or do yoga or HIIT or even barre to be fit! You are an experiment; find what works for you with the goal to find a program that you can stick with long term. Give yourself six months. Break it up into smaller chunks if you need to, and commit to one month or even one week at a time. You are worth the effort to find something that you both enjoy and that is also health promoting. And luckily, myriad modalities fit both of those parameters.”

How we chose

We collaborated with four fitness professionals to identify the best online fitness programs and conducted a detailed review. They included certified personal trainers (CPTs), a certified high-performance coach and a doctor of physical therapy.

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Over six weeks, I — your author, no fitness qualifications! — personally tested 11 platforms, exploring various workout styles and formats from each. This in-depth analysis allowed us to evaluate the quality, user experience and effectiveness of different digital workout programs.

FAQs

What are online workout programs?

“Online workout programs are fitness routines that are delivered through digital platforms,” explains Michael Masi, Sports Doctor and Certified Personal Trainer at Garage Gym Reviews. “The key feature of online workout programs is their accessibility, meaning users can engage in workouts from anywhere, provided they have an internet connection,” he continues.

What are the advantages of online workouts?

The best online fitness programs have many advantages. “First, online programs are generally more cost-effective, making them accessible to a wider audience,” says Masi. “Second, they offer greater flexibility, allowing individuals to work out when and where it’s most convenient for them. Third, online platforms typically provide a broad variety of workouts, from yoga to high-intensity interval training (HIIT), ensuring that users can find programs suited to their fitness levels and goals. Beyond that, some online programs allow users to work out in the comfort and privacy of their own home. This has a fairly large appeal, especially for beginners who may feel intimidated by a gym environment,” he notes.

Are online fitness programs as effective as in-person training?

Research shows that online exercise classes are effective for increasing strength and muscle mass and improving cardiovascular health. A study comparing body mass-based exercises performed online via Zoom and in-person training showed similar results for both groups.

Our experts agree. According to Ditto, online fitness programs can be as effective as in-person training, though there are key differences.

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“Online workout programs can offer a simple starting point to engage with physical activity from the comfort of anywhere you need to be,” says Ditto. She emphasizes that these programs offer greater flexibility and convenience, allowing you to work out immediately from home without needing to travel.

However, she also points out that “in-person programs feature one-on-one, tailored interaction,” providing personal accountability and a sense of community that many online programs might lack. She suggests balancing these aspects based on your fitness goals and preferences.

Liebl adds, “When created with a level of individualization for each client and with appropriate detail, online workouts and programs can be just as effective as in-person training.” She elaborates that comprehensive instruction can take different forms based on the client’s needs. For example, video demonstrations of movements can help visually guide the user through proper form and technique, making it easier for them to follow along. Alternatively, detailed written instructions can benefit those who prefer step-by-step breakdowns of how to execute a movement. These can include specific cues for body positioning, timing, or modifications. Both methods are tailored to the client’s learning style to ensure the successful performance of exercises.

Other online workout programs we tested

When searching for the best workout plan, we tested a range of platforms. Below are three notable mentions that stood out for their approaches but may not be the all-in-one solution that some people are looking for:

  • The Floss: Bonnie Crotzer founded this innovative platform dedicated to fascia flossing, a practice designed to release tension, improve flexibility and promote better circulation by remodeling the fascia — your body’s connective tissue. It offers comprehensive tools and guidance on using fascia flossing to relieve pain and improve function. However, because it focuses solely on fascia-based practices, there was little variety in workout styles, so it didn’t make our list of finalists.

  • Peloton App: You don’t need the iconic Peloton bike to enjoy its world-class classes. From cycling to strength training, yoga and more, there’s a massive variety of enjoyable workouts led by motivating instructors, and you can use whatever equipment you have. The app tends to focus on workouts that require equipment (cycling, rowing, treadmill), and it lacks a broader selection of dance cardio options, so for me, it fell short.

  • 8fit: If you’re looking for personalized workout and meal plans in one place, 8fit is a solid option. Workouts include boxing, Pilates, HIIT and meditation, but there wasn’t as much variety as with some similarly priced options.

Meet our experts

  • Michelle Ditto, VP of Training and Technique at Pure Barre

  • Kyrie Furr, Certified High-Performance Coach with BarBend

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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