Fitness
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
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.
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.
- Low price point
- Suitable for all levels of users
- Range of instructors, workout styles and lengths
- Workshops for specific yoga poses and skills
- No live classes
- Can’t filter workouts by required equipment
$13 monthly at Alo
More online workout programs we like for 2025
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.
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.
- 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
- 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.
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.
- 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
- 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
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!
- 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
- 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.
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.
- 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
- Loses your place in a workout if you exit the app
- Android users may have issues with the app glitching
$30 at Glo
Aaptiv
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.
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.
- 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
- 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
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.
- Huge variety of clear, understandable and effective workouts
- Track workouts and recipes in the intuitive planner
- Private Facebook community for support and advice
- 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.
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.
- 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
- 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.
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:
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Variety: Ensure the platform offers a wide range of workouts such as strength training, yoga, or HIIT to keep it interesting.
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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.
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Progression levels: “Choose a program that matches your current fitness level — beginner, intermediate, or advanced,” explains Furr.
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Cost: Evaluate subscription fees versus the value provided.
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Community support: “Some platforms offer community features, like forums or social media groups, which can provide motivation and accountability,” says Furr.
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Flexibility: Opt for programs that offer on-demand or live classes to fit your schedule.
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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.
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.
“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:
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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.
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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.
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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
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Michelle Ditto, VP of Training and Technique at Pure Barre
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Kyrie Furr, Certified High-Performance Coach with BarBend
Fitness
Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.
If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.
As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.
Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).
Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.
5 Best Workout Splits For Every Workout Goal
1. Push/Pull/Legs Split
Best For Beginners
Monday: Push day (chest, shoulders, and triceps)
Tuesday: Cardio
Wednesday: Legs and core
Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest
The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.
Benefits:
- Allows for ample recovery
- Builds strength and muscle mass
- No overlap in muscle groups
- Focuses on weaker muscles with more intensity
Downsides:
- Typically requires more equipment
- May take longer in the gym
- Less flexibility
2. Upper/Lower Split
Best For Weight Loss
Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest
The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.
Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.
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Benefits:
- Builds strength and muscle mass
- Weekends are free
- Hits each muscle group twice a week
- Allows for adequate recovery between muscle groups
Downsides:
- Lack of flexibility
- Skipping a workout can create gaps in your progress
- May take longer in the gym
3. Full Body Split
Best For Those With A Busy Schedule
Monday: Full body
Tuesday: Rest
Wednesday: Full body
Thursday: Rest
Friday: Full body
Saturday: Rest
Sunday: Rest
The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.
Benefits:
- Efficient for busy schedules
- Great for beginners and general fitness
- Promotes full-body strength and muscular balance
- Easy recovery with rest days between workouts
Downsides:
- Workouts may be lengthier because they cover the full body
- Limited exercises per muscle group compared to more targeted workout splits
4. Body Part Split
Best For Hypertrophy
Monday: Back
Tuesday: Chest and abs
Wednesday: Lower body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and abs
Sunday: Rest
This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.
That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.
Benefits:
- Allows for adequate recovery
- Focuses on training muscle groups individually
- Builds strength and muscle mass
- Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly
Downsides:
- May require more time in the gym
- Lack of flexibility
- Skipping a workout can throw off the plan
- Less suitable for beginners
5. Functional Training Split
Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity
Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core work (such as Russian twists and planks)
Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest
The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.
Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.
Benefits:
- Builds functional strength and coordination
- Improves athletic performance and injury prevention
- Activates the core in most sessions
Downsides:
- Less traditional, so may feel unfamiliar for gym-goers used to body part training
- Requires thoughtful programming to balance volume and intensity
How To Find The Best Workout Split For You
While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:
Goals
Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.
Schedule
Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.
Injuries Or Weaknesses
If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.
Recovery Needs
Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.
No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
Fitness
Fitness expert shares low-effort movement routines for days you’re too tired to exercise: ‘Even a few minutes of…’
We all have those days when exhaustion hits, and the thought of a full workout feels impossible. Skipping exercise entirely can make it harder to stay consistent, but even small movements count. Spoorthi S, fitness expert at cult shares with HT Lifestyle simple, low-effort routines to keep your body active and energised, even on the laziest days.
“If the idea of a ‘proper workout’ feels exhausting before you even begin, you’re not lazy, you’re likely fatigued,” explains Spoorthi S. “Long work hours, mental overload, poor sleep, and constant stimulation drain the nervous system, making intense exercise feel overwhelming. But an important thing to note is that movement doesn’t always have to be intense to be effective.” (Also read: Hyderabad eye surgeon explains why most vision loss in India is preventable but often detected too late )
“Low-effort movement routines can help you stay active, improve circulation, reduce stiffness, and even restore energy without demanding willpower or motivation. When energy is low, the goal should shift from ‘burn calories’ to ‘just move a little.’ Gentle movement stimulates blood flow, improves joint lubrication, and activates the parasympathetic (rest-and-recover) nervous system. This can reduce stress hormones like cortisol and actually help you feel more energised post-movement, rather than depleted,” she adds.
“Think of these routines as maintenance, not training,” says Spoorthi S.
Low-effort movement routines to try
1. A quick mobility refresh
“Especially ideal for those who sit for long hours. Simple movements like neck and shoulder rolls, spinal flexion and extension, hip rotations, and ankle mobility can reduce stiffness and improve overall movement quality,” she suggests.
2. Easy-paced walking
“A relaxed 10–20-minute walk outdoors supports mood, digestion, and circulation. There’s no need to chase step counts or pace, consistency matters more than intensity,” Spoorthi explains.
3. Short movement breaks during the day
“Every hour or so, take one to two minutes to stand up and move. Light squats, wall push-ups, gentle twists, or even walking around the room help prevent fatigue and maintain energy levels,” she adds.
4. Slow movement paired with breathing
“Combining controlled, slow movements with deep breathing helps downshift the nervous system. This reduces mental overload and creates a sense of calm without complete rest,” says Spoorthi.
5. Gentle stretches to wind down
“Low-intensity stretches for the hips, hamstrings, and back in the evening help the body relax, release tension, and prepare for better sleep and recovery,” she advises.
“Remember, the goal on low-energy days isn’t to push hard, it’s to keep moving gently and consistently. Small, mindful movements can go a long way in maintaining health, mobility, and energy,” concludes Spoorthi S.
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.
Fitness
Stark warning against fitness trend loved by Molly-Mae’s sister &Molly Smith
A FITNESS trainer has warned against a viral exercise trend loved by stars including Molly-Mae Hague’s sister Zoe, saying it could lead to “physiological shock”.
The Hyrox craze – dubbed a “race for everybody” by organisers – has swept the globe since the competition was launched in Germany in 2017, with millions of people now taking part in over 30 countries, including the UK and China.
Competitors are tasked with running 1 kilometre, before hitting a functional workout station of various different exercises – which is repeated eight times.
“(Hyrox is) designed to accommodate all participants and 99 per cent of our athletes reach the finish line,” it reads on the Hyrox website.
Following the race, participants appear on a leaderboard, which are then added up ahead of a World Championship at the end of the season.
Videos of the competitions regularly appear on TikTok, with Zoe and other famous faces including ex Love Island star Molly Smith and 90s popstar Suzanne Shaw sharing their own experiences on social media.
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However, exercise pro and personal trainer Emma McCaffrey has warned against taking part in the competition if you’re a beginner, insisting it’s a “high-intensity competitive event” rather than a “starter programme”.
“Jumping from the sofa to a one km run and a functional station circuit repeated eight times is a massive physiological shock,” she told the Daily Mail.
Emma added that the loud music, “high-octane environment” and “influencer pressure to perform” often leads to beginners ignoring their body’s natural signals to stop.
“As we’ve seen with cases of heart stress and panic attacks, ‘powering through’ can have serious, even fatal, consequences when the cardiovascular system isn’t conditioned for that level of load,” she said.
Meanwhile, weight loss coach Rachael Sacerdoti called it a “recipe for burnout and injury”.
She added that people “suddenly exposing” their bodies to “high-force, high-velocity training” without the proper preparation and conditioning can lead to injuries – with problems in achilles, patella and rotator cuff among the most common.
“When you’re exhausted, your form breaks down, and that’s when injuries happen,” she warned.
“Most beginners don’t have the strength, technique or movement patterns to maintain good form under that level of fatigue.”
Among those who have suffered following a Hyrox event include fitness fan Ashley Whelan, who had a heart attack after his first-ever Hyrox event.
The 37-year-old had trained for months before the competition and, while he didn’t feel 100% on the day itself, he thought it was just “race day nerves”.
However, after he completed his last lap, his heart rate shot up to a whopping 220 beats per minute.
And once he’d finished the event, he started to experience pain in his chest, arm and back – with on-site paramedics quickly completing an ECG test which showed he was in the middle of a heart attack.
What your trainer choice says about you…
Deputy Fashion Editor, Abby McHale, says “the ‘in’ trainers to be seen in can move as quickly as the next big fashion trend”.
Adidas = fashion ‘sheep’
Adidas has taken over as the top ‘it’ trainer brand of the past few years and they don’t seem to be going anywhere anytime soon.
Starting strong with the Sambas, a trainer which this year will have been around for 75 years, the trainer style became so popular that videos were going viral last year showing a multitude of people wearing them on the same train.
Skechers = boring
The American brand has been around on the footwear market for the best part of three decades, but has never been seen as the trendiest of trainers. No matter what celebrity has been promoting the product the brand still does come with a certain stigma.
Practicality is at the heart, cushioned soles, easy to slip on and breathable, they come with a lot of functions for those who think comfort is key.
Vans = living in the past
Originally made as a skateboarding brand, it went mainstream in the 2000s with its classic black and white checker board trainers that were deemed the height of cool.
Whilst they were never the style of trainers worn to the likes of the gym, they were great worn with the likes of jeans, trousers and dresses for the skater girls. However these days they’ve fallen slightly off the radar, which means if you’re still wearing them you live in the past.
Hoka = fitness fanatic
A trainer brand specialising solely in running shoes the brand was launched in 2009 and has become a staple in runners wardrobes all across the world.
Consistently voted as some of the best running shoes you can buy, they have trainers categorised depending on what kind of exercise you are doing, from road running to hiking and even recovery trainers.
And while they may be great when it comes to exercise, that is where they should stay.
Nike = millennial
A long standing competition with Adidas, Nike has also been one of the market leaders when it comes to trainers, with the Air Force 1’s being the brands best selling shoe of all time.
They may have been the in shoe back in 2018, but they’re not in 2025, meaning if you still rock a pair you want to keep to a trend but aren’t a stickler, you know a good made trainer when you see one and love the cleanliness the all white style brings.
Veja = tight
The French footwear brand has been around since 2005 but only gained major popularity a few years ago.
They have been seen on every celebrity going, even royalty hopped on board the trend with both the Princess of Wales and the Duchess of Sussex seen out in a pair.
However, the buzz around these has now died down and the fashion crowd have moved onto their next pair of trainers. Meaning that those left wearing Veja’s are the kind of people who get their wear out of everything until it falls apart.
He was rushed to hospital, and was found to have a left coronary artery blockage, for which doctors had to shock him with a defibrillator to try and get his heart to beat regularly again.
Ashley has since made a full recovery, but is now warning others to listen to their bodies while taking part in events such as Hyrox.
“It’s still up in the air as to why I got this clot but when I’ve looked into it, deep emotional stress and high-intensity exercise can cause it,” he said.
He said he credits the “strength of” his mind and body to get him through the terrifying health scare, and knows he is “so lucky to be alive”.
“I’m living proof that it can happen to ultra-fit people as well,” he added.
“It’s a case of listening to your body.”
Hyrox has been contacted for comment.
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