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.
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.
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
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
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
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
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
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
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
Skiing can be a whole lot of fun when the snow starts flying. But your body can take a beating on the slopes if it’s not properly prepared.
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Sports medicine specialist Molly McDermott, DO, shares how to get ready for ski season with some workouts and strategies.
Ski training routine
Some elite skiers start training at the tail end of spring — about six months before they ever hit the slopes. Others may need less time. In general, Dr. McDermott recommends training at least six to eight weeks before your first outdoor adventure.
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As part of your routine, you’ll want to focus on ski workouts that build:
Strength
Endurance
Flexibility
Neuromuscular control (also known as muscular coordination)
Trying to jump into a sport when you haven’t intentionally trained is difficult and challenging, says Dr. McDermott. That’s especially true given the physical demands that come with skiing.
“You want to train your brain, nerves and muscles to really build stability and balance so you can have more control over how you jump and land,” she notes.
Ski exercises
Ski-focused training puts a strong emphasis on lower-body exercises, targeting everything from your glutes to your ankles. But you’ll want to take a full-body approach to ski exercises, which means working on your core and upper body as well.
“You’re going to have to make real-time decisions when you’re out on the slopes,” stresses Dr. McDermott. “You’ll need to strengthen your whole body to be able to do things like pivot or change direction, keep your balance, propel yourself forward and withstand the impact of skiing.”
Dr. McDermott recommends starting with just bodyweight exercises if this is your first go at it. More experienced athletes can focus on higher weights or machines. In general, she recommends doing three sets of 10 to 15 reps each. Then, as you work through your training, you can progressively load your weight, sets, reps or how long you exercise to continue building strength and endurance.
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Here are some workouts that lend themselves to skiing.
Dynamic warm-up
Warming up before any workout is key, especially right before you hit the slopes. The International Ski and Snowboard Federation agrees. Dynamic warm-ups and cool-downs are highly effective for preventing injury and improving performance.
Consider starting and ending your ski workout with five to 10 minutes of:
Jogging
Using an elliptical
Walking on a treadmill
“You’re warming up your muscles and then stretching them, as opposed to static, cold stretching,” explains Dr. McDermott.
Squats
“Squat maneuvers help make sure you have the coordination of your nerves and your muscles working together so your muscles are strong and keep your body aligned — in particular, keeping your knees from turning in,” says Dr. McDermott. “As squats become easier, you can progress to squat jumps.”
Stand with your feet shoulder-width apart with your toes pointed slightly outward.
Hinge at your hips, bend your knees and slowly lower your body (as if sinking into a chair).
Lower until your thighs are parallel to the ground, keeping your knees in line with your toes and your weight on your heels.
Hold the position for three to five seconds.
Shoot up quickly to your starting position by pushing through your heels.
Repeat this process for 10 to 15 reps.
Side-lying hip abductors
Hip abductor exercises help with skiing because they focus on balance, control and building strength in your hips, glutes and thighs.
Lie down on your side with your legs extended straight. Your right leg should be on top of the other and you should rest your head on your left arm.
Keeping your hips steady, lift your right leg so your knees are no longer touching. You should feel a stretch in your upper thigh and hip.
Slowly lower your right leg.
Repeat for 10 to 15 reps, then switch sides and continue.
Calf raises
Calf raises help improve ankle mobility and calf strength — all needed for those quick turns while skiing.
Stand with your feet hip-width apart, with your arms hanging at your sides.
Slowly lift the back of your heels until you’re standing on the balls of your feet.
Hold this position for one to two seconds before lowering back down.
Repeat for 10 to 15 reps.
Skater hops
“Skater hops are single-leg hops from side-to-side,” describes Dr. McDermott. “These are really going to help you in certain ski maneuvers.”
Stand with your feet hip-width apart and your hips and knees bent at a 45-degree angle.
Push off the floor with your left leg so that you jump to the side, landing on your right leg.
Keep your knees bent and your left leg crossed behind your right (as if you’re skating).
Then, jump back to the opposite side, crossing your right leg behind your left.
Repeat this process in quick succession for 10 to 15 reps, jumping as fast and far as you’re able.
To maintain momentum, it helps to swing your left arm forward as you’re pushing off with your left leg and vice versa.
Shoulder shrugs
“Shoulder shrugs are a good ski exercise because they help build the upper trapezius muscles that connect with your neck,” says Dr. McDermott. “They really work on your posture.”
Start by standing tall, feet hip-width apart.
While looking straight ahead, lift both of your shoulders and slowly roll them backward in a circle for 10 seconds.
Repeat the process by circling your shoulders in the opposite direction for 10 seconds.
Chin tucks
Chin tucks involve a gentle range of motion to improve posture and strengthen neck muscles.
While sitting or standing in a relaxed position, look straight ahead and lightly touch the bottom of your chin with your index finger.
Gently pull your head and neck back so your chin moves away from your finger.
Hold this tucked-chin position for up to 10 seconds before slowly extending your head and neck forward to the starting chin position.
Repeat this process for 10 to 15 reps.
Push-ups
“Push-ups are good for strengthening your shoulders, chest and core, which helps with balance and stability when you’re skiing,” says Dr. McDermott.
Kneel on all fours with your palms flat on the floor in front of you and your fingers facing forward. Hands should be shoulder-width apart and directly below your shoulders.
Lift your knees off the floor and straighten your legs.
Bend your elbows and tuck them to your sides as you slowly lower your chest and chin to the floor.
Push through your palms until your arms are fully extended. Don’t let your hips or back dip to the ground — your head, spine and butt should all be aligned.
Repeat this process for 10 to 15 reps.
Planks
This exercise targets your wrists, forearms, core and upper body — all areas that promote stability and strength while skiing.
Get into a push-up position, with your legs extended and your elbows directly beneath your shoulders.
Hold this upright push-up position for 10 to 15 seconds, with your abs engaged and butt and back aligned.
For a modified challenge, you can lower your knees to the floor while holding this position.
For a deeper stretch, you can rock your hips back and forth, or lower down to your elbows for a low plank.
Bridges
Bridges help strengthen your glutes, which help guide and direct your skis.
Lie on your back with your knees bent, feet on the floor and arms at your sides.
Squeezing your butt and abdominal muscles, push through your heels to slowly lift your hips toward the ceiling.
Keep your back straight and your arms pressed into the floor at your sides.
Hold this position for a few seconds, before slowly lowering your hips to the floor.
Repeat this process for 10 to 15 reps.
Oblique twists
Also known as a Russian twist, this exercise focuses on your abdominal muscles and core strength. It helps with skiing because it supports your ability to rotate, turn and move quickly.
Sit on the floor with your knees bent and your feet flat.
Lean back at a 45-degree angle and squeeze your abdominal muscles.
Extend your arms out straight in front of you and clasp your hands together.
Engage your core as you twist slowly to the right as far as you feel comfortable, moving your arms in the direction you’re turning.
Return back to center, pause and then twist to the left side.
Repeat this process for 10 to 15 reps.
Cardio exercises
Skiers can also benefit from cardio exercises that get their blood flowing and build aerobic endurance, like:
Cycling
Running
Swimming
Rowing
“Build cardiovascular and low-impact activities into your training routine to help improve your performance and increase your endurance,” advises Dr. McDermott. “Some days you can break it up into sets or you can do 30 minutes straight.”
A note before hitting the slopes
A big part of ski training is getting your body acclimated to cold-weather exercises. For athletes who live in areas where winter runs strong, it helps to train early and get that outdoor exposure as temperatures begin to drop during the fall.
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Others who live in warmer climates might benefit from taking cold showers, ice baths or lowering indoor temperatures weeks before heading out on a ski trip.
Once ski season begins, make sure you warm up before heading outdoors, stay hydrated and keep moving to keep your body warm.
“When you’re skiing, a lot of unexpected things happen,” cautions Dr. McDermott. “The weather changes and things happen really fast. So, you want to be physically and mentally prepared before you hit the slopes, making sure you’ve got the right equipment, the right clothing and you’re prepared in case of injury.”
One of the harder parts of committing to a training routine is knowing where to start, and that’s true of those who have never trained regularly before as well as more experienced people coming back after a break.
This 20-minute workout from fitness trainer Lindsey Bomgren, founder of Nourish Move Love on YouTube, is perfect for easing your way into a training routine, especially if you’re coming back from a break because of illness or any other reason.
The workout trains the whole body through two rounds of exercises that you can complete in 20 minutes, even with a quick warm-up and cool-down included.
You do need a set of dumbbells for the workout, with Bomgren suggesting 15-25lb weights as a rough guideline. If you have a set of the best adjustable dumbbells available, you can change the weight to suit each exercise as and when required.
20 Minute FULL BODY Comeback Workout (Easy Re-Entry After Sickness/Break) – YouTube
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The workout contains nine exercises, with some of those being done on both sides for 12 moves in total in each round. You do two rounds of the exercises, completing 10 reps of each move, or 10 on each side if appropriate.
Bomgren demonstrates each move and sets the pace for the session, so you can follow her when possible, or slow down if you need to. Bomgren’s fellow trainer, Rachel, is also on hand to offer easier modifications of some exercises you can do instead.
In order to work as many muscles as possible in 20 minutes, the workout is mostly made up of compound exercises that recruit several joints and muscle groups at once, like squats and lunges.
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There are also some more focused moves like triceps extensions, and your core is also worked with some bicycle crunches and glute bridges.
It’s a fast-paced session that will not only get you fitter and stronger, but also help you prepare for longer, harder workouts if you are kicking off a regular workout routine.
Bomgren also includes a quick warm-up and cool-down in the video, which is invaluable and well worth doing. The warm-up will get you ready for the workout, so you can get the most out of the first few exercises, while the cool-down will help start your recovery and reduce any muscle soreness you might feel after the workout, especially if it’s your first session in a while.
If you are a beginner or finding it hard to match Bomgren’s pace throughout the session, you can also reduce the number of reps you do for each move to six or eight. This will give you a bit more time to complete your set, rather than rushing to do 10 reps and potentially sacrificing good form.
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The beauty of a standing abs workout is that you do not need a mat, much space, or to get down on the ground for any of the exercises. That makes it easy to fit into a busy day, whether you are working out at home, short on space, or prefer to stay off the floor altogether.
None of that means it is easier or delivers fewer results. Pilates instructor and Balance Body Educator Portia Page built this five-move, all-standing core workout to show that you can still challenge your abs effectively without a mat or traditional floor exercises.
Her routine focuses on strength, rotation, balance and power, training the core in an upright position that mirrors how it works in everyday movement and exercise. To get the most out of the workout, having a handle on how to switch your core on can make a real difference.
What is the workout?
1. Standing “Hollow” Scoop + Reach + Deep Squat
Stand tall, feet hip-width, knees soft.
Exhale and scoop your abs up and in (think: ribs to hips, belly hollow).
Keeping the scoop, reach your arms overhead, maintaining the scoop.
Keeping the arms up, bend your knees and sit back & down into a deep, low squat
Straighten legs, lower arms and lift heels into a balance
Repeat, moving slowly down and up
2. High Knee Twist with Extension
Lift your right knee to hip height slowly.
Rotate your ribs toward (not down to) the lifted knee.
Lower leg and extend behind while rotating & extending in the opposite direction.
Repeat 5-10x on one side, repeat the same amount on the other.
Make it harder: Lift the knee higher than hip height and/or hold arms overhead.
3. Lateral Side Crunch
Stand tall, hands behind your head.
Shift weight to one leg.
Lift the opposite leg out to the side.
Pull your ribs toward your lifted hip like a side crunch.
Lower leg and crunch to the other side.
Repeat 5-10 times on each side.
Make it harder: Keep the leg lifted the whole interval. Your obliques will file a complaint!
4. Woodchop Squat & Twist
Bring your hands together over your right shoulder.
Bend the knees slightly, then powerfully chop down toward the left hip.
Pause at the bottom, stop the momentum, then return slowly to start.
Repeat 5-10 times on each side.
5. Single-Leg Hover Hold with Rotation
Stand tall with arms stretched to the side, shift weight to the left foot.
Lift right knee to hip height.
Extend the right leg straight forward, creating an upside-down L-shape while rotating the upper body to the right, and bend the right knee.
Straighten the standing leg and twist back to center.
Repeat 5-10 times. Switch legs.
What’s so good about standing abs workouts?
Standing ab exercises challenge the core in a more upright, everyday way than floor-based exercises do. Instead of working from a fixed position on a mat, you are asking your body to remain stable while standing, moving and balancing, which naturally brings more of the core into play.
Pilates instructor Page explains that this routine works the core through rotation, anti-rotation and lateral stability, the types of strength you use when walking, lifting, or changing direction. Because you are on your feet, balance becomes part of the challenge too, and even small wobbles force the deeper muscles to switch on.
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She also includes elements of controlled power and standing hollow work, which asks the core to absorb and redirect force rather than just hold tension. The result is a stronger, more responsive midsection, without the need for any planks or crunches.
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