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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

Fitness

How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’

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How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’

Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.

At the heart of Clarkson’s desire to change are his young grandchildren.

‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.

And the British TV personality has certainly had a couple of wake-up calls.

After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.

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Why Clarkson Finally Started Taking His Health Seriously

Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.

‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.

‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’

Clarkson’s comments highlight just how much his attitude to ageing has changed.

‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’

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The Diet Changes Behind Clarkson’s 3-Stone Weight Loss

Diet has also become a key part of his health overhaul.

He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.

‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.

‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’


If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

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Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.


Headshot of Ryan Dabbs

Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram or on X  

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Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting

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Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting

Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )

Fitness coach debunks 8 harmful fitness myths women still face. (Pexels )

Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:

1. Periods mean complete bed rest

According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.

2. After marriage or kids, fitness is not important

Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.

3. A C-section means your core is gone forever

Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.

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4. Walking around the house is enough exercise

While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.

5. Sweating more means more fat loss

Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.

6. Running will ruin your uterus, boobs or joints

This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.

7. Women should only do yoga, not weights

Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.

8. Carbs at night make you fat

Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.

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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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As cost of living bites, one of the things slipping may be fitness goals

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As cost of living bites, one of the things slipping may be fitness goals

For Hobart teacher Mary Holton, health means everything. 

She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.

“Going out for just fitness alone was a bit much,”

she said.

Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)

Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.

Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.

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That costs … so to actually go to other classes as well, it’s out of my budget really.

People working out in a community hall.

Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)

National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.

Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.

“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”

Professor Norris said.

Woman standing at the end of a corridor.

Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)

For Ms Holton, going to a free workout group in her local community was a game-changer.

“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.

Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.

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Free exercise classes become a lifeline

At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief. 

Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.

Trainer Ollie Mathewson said the surge was unmistakable.

“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”

he said.

Man standing in front of a playground.

Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)

Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups. 

Tasmanians are increasingly organising their own solutions.

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Mr Mathewson said connections drive outcomes.

A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.

Professor Norris said one’s health can be prioritised for free.

“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.

“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”

She said free options were vital because once people stop moving, it becomes harder to start again.

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If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.

Health appointments being delayed or dropped

For some Tasmanians, the financial pressure is forcing even tougher choices.

Woman standing in front of a brick wall leading to a dock full of boats.

Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)

Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.

“My health needs to be prioritised, but your bills come first, really,” she said.

Woman standing in front of a carpark.

Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)

Jordyn Rowbottom has seen the same pattern around her.

“People are being forced to cut what they can access,”

she said.

Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.

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She said the combination of financial pressure and reduced physical activity would create a public health challenge.

Trainers adapting to shrinking budgets

Personal trainer Nickola Orr works with clients across different income levels, ages and needs. 

She said affordability now shapes almost every program she designs.

“You want to make sure they can get as much help as they can within their price range,”

she said.

GYM

Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)

With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.

“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”

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Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.

“The changes are very small … while they add up over time, there is no immediate impact,”

Ms Orr said.

Calls for more free and low-cost options

Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.

“More free options would be a great thing. There are a few now, but there should be more,” he said.

The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.

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A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.

“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.

The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.

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