Fitness
VR Home Gym: Fitness Is Virtual But The Great Workout Is Real
The Virtual Reality “Flow” workout on Supernatural lets you wield one or two batons at fast moving … [+]
Imagine a home gym. Now take away the treadmill, the bike, the weights, all that pricy and bulky gear. What do you have left? Room for a virtual reality workout.
A friend of mine who is a medical doctor in Texas was the first one who told me how much he loved VR workouts, and how he had ditched everything else in his home gym for it, so I wanted to see what it was all about. After all, who would I take health advice from if not an actual doctor?
I’m not saying we should abolish conventional fitness gear anytime soon, and I’m keeping my Peloton bike and my elliptical and my weights, but for the past few months I’ve also been doing workouts with one of the most popular virtual reality (VR) fitness apps on the market, Supernatural, and boy do you get an intense workout—if you want. One of the great things about it is that the workouts are very self-selective, with no other classmates to judge you, and so many levels of intensity that you can dial it in very precisely to your fitness level, goals and motivation.
This is what Boxing looks like in your home.
One big appeal of the VR workout is that it takes no equipment except the headset, no special dedicated space, and it’s highly portable, perfect for working out on the road in hotel rooms or second homes. You can even do it outside if you have a backyard or similar. But another big part of the appeal is that it can be really fun, a word not often associated with most home gym workouts. It’s not for everyone, but if you skew towards video games or cinematic experiences, it might just be for you.
With the holiday season coming, and the inevitable New Year’s resolutions, a VR headset fitness bundle also can make a fantastic holiday gift for the person on your list who wants or needs to spice up their fitness routine.
This is what Boxing looks like in the Supernatural VR app.
NPR just did a story on the rising popularity of VR workouts, noting that as many as two million people do them regularly, and a key takeaway was that a 20-minute workout can burn the same number of calories as a bike class routine of the same length. They picked Supernatural, the app I’ve been using, as one of the 5 Best on the market, and noted that it is so popular that Meta bought its developer for over $400 million. NPR said, “it’s a polished experience with beautiful locations from around the world, popular music you’ll recognize, and exuberant trainers with two main workout types—Boxing and Flow.”
Polished to say the least. The big appeal is the environments which are so immersive and realistic it is hard to imagine until you try it, moving you to locates such as Iceland’s famous Blue Lagoon, mountain tops, and you’ll do workouts while floating on platforms in crazy gorgeous lakes. There are a lot of things about Supernatural that remind me of the incredibly popular Star Wars movies, and that’s one of them. The music is also notable, and like Peloton, Supernatural uses hit songs by top artists, something many programs can’t afford in terms of royalties.
Respected technology site TechRadar.com sung the praises of VR workouts and how they finally let the senior writer, Hamish Hector, stick to his fitness goal. “My VR fitness experiment began on January 28 and finished on February 29. True to my intention, I exercised in VR for at least 15 minutes every single day. (Okay, I skipped four days due to a handful of (valid) excuses.) For the remaining 29 days, I used a selection of VR apps that either involve a lot of movement—Beat Saber, Pistol Whip, and OhShape—or dedicated VR workout experiences to get into shape. By far my favorite was Supernatural, which is an excellent VR fitness package.”
The display inside the MetaQuest 3 headset upon entering the Supernatural app
Hector added that in addition to the quality of the workouts themselves, there were several other advantages to VR. “You can set your goals to whatever level you’re comfortable with without worrying about people watching and judging you—you’re free to give it a go to the best of your ability…VR workouts are certainly fun and accessible, and I’m sticking with them longer than more traditional exercise.”
After much preliminary research, Supernatural was my choice as well, paired with the MetaQuest 3 headset. In that research I discovered it is hard to find a bad review of Supernatural. The Today Show said: “I tried Supernatural and was surprised at how much fun a workout could be,” and “The premise sounds basic, but it is so addicting once you get started.” AthletetchNews.com said “Those looking to add a little magic to their workouts should look no further than Supernatural.” Business Insider: “Supernatural is like Peloton but for the metaverse—here’s why the VR fitness app is my new favorite way to work out.”
The two main high intensity workouts are Boxing and Flow, which are similar. In Boxing objects come at you and you have to hit them with your fists (it’s not a conventional boxing match against an opponent) and you also have to duck and move, and it quickly gets really intense. Flow is similar but you use a virtual baton, which sort of reminded me of the Jedi training sequence in the original Star Wars (Episode 4) with the lightsaber and the remote flying ball.
Guided stretching is a good post-workout cool down.
I preferred the boxing, which is very arm intensive, and afterwards I often felt like I did when I lift weights. But it is mostly aerobic, you’ll sweat, and it very much engages the core and lower body, especially with the frequent ducking/squatting.
For each activity there are multiple coaches and multiple settings to choose from and the realism, immersion and incredible clarity of the virtual settings is mind boggling. You really can’t appreciate how detailed and colorful and lively these settings are until you put the headset on yourself.
In addition to Boxing and Flow, Supernatural offers Meditation, which gets rave reviews but simply is not my thing, and Recover, which is sort of yoga light plus stretching and cool down, guided by coaches just like the more intense classes.
Besides the workouts, there are a lot of other things to love about the technology and the programming, including the music, excellent coaches presented in a way that makes it feel so personal it is like private training even though they are pre-recorded, and the 360-degree settings, both imagined and real, from the Pyramids of Giza to Machu Picchu.
It’s also very encouraging, and there seems to be a specific ethos to the instruction and language that makes the whole experience less competitive and more supportive than many other exercise platforms I’ve tried. I love my Peloton universe, but many of the instructors have a “push through” aesthetic, forcing those last reps “because this is where the gain is” or a “don’t quit now” approach. The Supernatural vibe is much more “be the best you possible” in way that feels genuine, not forced, and it may be the reason why so many critics who have problems sticking with other routines kept coming back. I think it is an especially good choice for those who are not into fitness, and view a workout as something they need to do for health rather than something they want to do.
The most recenlty added feature is Supernatural Together, which lets you work out with friends or … [+]
The newest wrinkle is an extension of the platform called Supernatural Together that lets you work out and connect with your friends in real-time in virtual reality, where you can see, interact and chat with each other. If you don’t have friends using it, you can use their Quick Match tool to find a new workout partner.
This is quite a departure, as one big appeal of Supernatural is that you are on your own, without judgment or pressure or the person next to you in a class setting, and for those who want that, it’s still the core of the app. But there are also many people who can only commit to workouts that are scheduled, in a class, time and day setting where they have to show up, and for them there is the new feature. The concept is called “Workout Accountability,” and the company cites studies showing that those who exercise with a friend are 32% more likely to reach sufficient physical activity.
A couple of caveats. I do not have trouble sticking with other routines, and my interest is more than general wellness and overall fitness. I am more focused on performance, and because Ido a lot of outdoor cycling, so I want to cycle inside because that’s the best training, and the same goes for runners and treadmills. Supernatural is more like a gym aerobics class in that it’s a great workout but not aimed at sport-specific results. There are still a lot of benefits to weight training you won’t get by moving your arms in boxing maneuvers. For me it’s a great part of a bigger fitness program, alongside other workout modalities. but for those who are just going to do one thing, it’s the perfect solution. With the four options, the offerings are limited, and I’d love to see something you could do on a bike, more serious yoga classes, or more alternatives, period. That being said, it is excellent at what it does, there were no real flaws or weaknesses with the platform, it’s very well executed, and the price is absolutely right.
A subscription to the Supernatural app is just $9.99 a month, or less than a quarter of what I pay each month for my Peloton membership. Many gyms charge $25-$50 to take a single class. And that’s the high-priced way to join. You can pay annually, $99.99 or just over eight bucks a month. They also sell two headset bundles that include a full year of Supernatural, along with the Meta Quest 3 for $550 and the new Meta Quest 3S for $350.
Supernatural is a great post-pandemic product, especially for those who have gone to remote work from home, it’s truly an escape in the most literal sense of the word, for 20 or 40 or 60 minutes a day, without leaving, even in a small apartment (you need at least a 6-foot circle of empty floor space, and more is better). It is especially good for people who need more exercise and are not getting it through gym membership, classes or self-motivation, and for many it can be the primary form of exercise. But it can also be part of more comprehensive routine, which it is for me, not a daily session but an alternative to biking, running or hiking, adding to the mix, varying muscle groups and movements, and definitely burning calories. It’s also great for rainy days and travel.
The Washington Post’s review, written by a tester who “detests” fitness classes and says that “fitness instruction unsettles me in a way I can’t fully describe,” hit the nail on the head: “What sets Supernatural apart from other fitness classes and apps, to me, is how it is calibrated. Its goal isn’t to work users into sweat puddles. It isn’t trying to turn users into Olympians, beauty pageant contestants or other paragons of fitness and fabulous physiques. There’s no focus on dropping pounds. The goal is to achieve an incrementally fitter version of you. So all of that encouragement hits me differently from the approach of some boot camp commandant. It feels attainable — and, more important, it keeps me coming back.”
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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