You don’t have to be in “extreme” shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes 10 conditioning workouts that are about 30 to 60 minutes each, and you do them 6 days per week.

Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There’s no equipment required, and it also comes with a nutrition guide.

Get it here: $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

5. Love Sweat Fitness Hot Body Sweat Guide

What it is: An eight-week cardio and strength workout program that’s designed for every fitness level.
What it costs: $50

Katie Dunlop’s Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).

The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.

Get it here: $50, lovesweatfitness.com

6. PIIT28

What it is: A Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.
What it costs: $39

Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you’ll go through 7 different exercises for 45 seconds each, resting for 15 seconds in between. Then, you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.

The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a rep sheet so you can track progress.

Get it here: $39, piit28.com

7. PiYo

What it is: A low-impact 60-day plan that incorporates elements of Pilates and Yoga, done at a quicker pace for cardio benefits.
What it costs: $60 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it’s low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there’s no equipment required.

The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So, there’s no holding yoga poses for long periods of time.) The program comes with a DVD set that includes 7 workouts, a 60-day workout calendar, and an eating plan.

Get it here: $60 for the DVDs, beachbody.com; or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

Each year, the worldwide survey of fitness trends is sent to over 30,000 fitness professionals to rank exercise trends for the next year. These trends aren’t “trendy” or fads — almost all of the most popular fitness trends predicted for 2019 have earned a spot on the list in previous years.

The trends that have staying power (such as HIIT training and group workouts) are ones that are easily accessible in everyday life. and deliver results, fast. Wearable technology is seeing a resurgence, taking the first place for 2019 (after dropping to 3rd place in 2018). Here are some of the top 2019 fitness trends along with their health pitch or claim, plus a takeaway for how you can integrate them into your current fitness plan.

Streaming Workouts

The Trend: Streaming workouts allow you to have the convenience of an instructor-led workout accessible no matter where you are. If you travel a lot and are stuck in hotel rooms, or if you’re unmotivated to get to the gym and go to an in-person class, these streaming workouts are for you.

The Verdict: As with all exercise, consistency is key. I’d recommend trying a streaming workout for a month, and track how often you use it. Then take the amount you paid for the subscription for the streaming workouts, and divide it out into how many workouts you actually did. Then decide if it’s financially worth it to you. Celebrity trainer Joey Thurman (creator of the Joey Thurman fit app) warns that with streaming workouts, you don’t have a professional checking your form and prescribing the right exercises for your body, so you could risk injuring yourself or enforcing bad habits. So it may be worth scheduling a session or two with a personal trainer in person first to get instruction on proper technique. “All in all,” he says, “If it’s a reputable source, trainer, coach and company, you should be fine.”

The Takeaway: If you have an erratic schedule or travel often, the convenience of having workouts ready to play wherever you are can help you stick with a routine. What’s the difference between buying a subscription to streaming workouts and searching for workouts on YouTube, you ask? Good question. If you’re financially invested in a workout program, you’re more likely to stick to it. So while the free workouts may be tempting, the financial commitment may help keep yourself accountable.

HIIT Workouts

The Trend: Traditionally, the benefit of HIIT workouts (high intensity interval training) is that you can get a big bang for your exercise buck. By pushing yourself through interval training, and alternating between high intensity and lower intensity, you’re all in for a shorter workout that rarely provides breaks or time to catch your breath. HIIT is being incorporated into more and more workouts – from boutique gyms to bootcamps. They’re even starting to pop up in Pilates classes and yoga classes.

The Verdict: According to Thurman, “This is a trend that never should go away.” He says that the point of HIIT is to, “Go hard or go home!” He has his clients do these workouts on their own one to three times a week and incorporates HIIT into his training sessions. Research shows that high intensity interval training is one of the best ways to burn fat quickly. By pushing your body full force for a shorter amount of time, you’re getting a strength training workout, cardio workout and a full-body workout all at once.

The Takeaway: You don’t need a fancy HIIT class to incorporate this trend into your workout. You can apply the HIIT training principles to any workout that you’re already doing. If you’re the queen of cardio, you can make your cardio workout more effective by changing your speed or changing the difficulty every few minutes. Or you could add 30 second sprints every few minutes. If you’re doing a strength training workout, you can cut out breaks in between sets and add in some cardio bursts to get your heart rate up. If you’re looking to spice up your yoga or Pilates routine, move through some parts of the sequence faster and go slower through other parts.

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Group Training Classes

The Trend: If you’re motivated by a competitive spirit or can’t afford one-on-one training but would like direction from a fitness instructor, group training classes are a popular trend that allows participants to use the energy of a group to push through a workout.

The Verdict: Group training classes can serve as a good motivator to push yourself harder or faster compared to the people around you. One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. Other studies confirm that working out with a partner significantly increases time spent exercising. Plus, with an instructor-led workout, you can bank on a good, hard workout, that doesn’t take much forethought or planning on your part. However, Thurman warns, “Beware that everyone is doing the same workout, and one instructor has to watch 20 or 30 of you. Be sure to keep strict form and always speak up if something doesn’t feel right!”

The Takeaway: Enlisting a group mentality can help when your motivation starts to wane. Consider working out with a group of friends in your living room, joining a run club for weekly jogs in the park or signing up for a group training class to help hold yourself accountable and push yourself harder.

Wearable Technology

The Trend: Wearable trackers are definitely here to stay. They’re helping everyday people track their health on many different levels. From encouraging you during a tough workout to giving you feedback on your sleep, there’s a tracker to suit your needs.

The Verdict: Many of my clients use trackers in addition to their other health and fitness goals. For example, one of my clients has a tracker and tries to close her “rings” everyday. She has a step goal (10,000), a water goal (she has to manually enter this), and a sleep goal (a minimum of 6 hours) to meet. This is in addition to her other goals that help with weight loss. But when she closes her rings, it gives her an extra confidence boost. So while trackers are great, I’d recommend using them as a supplement to other goals. Thurman echoes this, “Wearing a smart watch is great … if you use it correctly. It’s nice that you hit your 10,000 steps a day, but how many steps were you taking before you got the watch?”

The Takeaway: Take the wearable technology with a grain of salt. Thurman even says, “Sometimes technology gives you a reason to slack off. They can also give you a false sense of accomplishment by overestimating your calorie burn or how hard you worked.” So use this tool to help keep you on track, but don’t rely on them fully.

5 Things Your Personal Trainer Wishes You Knew

Sept. 15, 201703:33

Hiring a Personal Trainer

The Trend: When you’re working with a personal trainer, all you have to do is show up and let him/her do the coaching. A personal trainer not only provides a well-rounded and educated workout for you, but also ensures accountability with the appointments. Thurman (who, as a personal trainer, admits he’s biased) says, “For the most part, I would say this is the best way to get you the most efficient workout and results the fastest.”

The Verdict: As a certified personal trainer myself, I know the kind of results we can deliver. But sometimes I cringe when I see trainers in the gym staring off or checking their phones instead of checking the form of their clients. Make sure you have an attentive trainer who pushes you, but never makes you feel like it’s “all pain and no gain.” Ideally you want to feel like you’re working together with the trainer.

The Takeaway: “Make sure the trainer knows what they’re doing, will push you safely, is certified, and will give you 95 percent of what you want and 5 percent of what you need,” says Thurman. Communicate with your trainer so that you’re both on the same page, and if one isn’t working out for you, shop around for someone with a coaching style that fits your needs. If expenses are an issue, go to one personal training session a week and ask for a written out workout routine that you can follow for a few other days during the week. It is also important to know that trainers realize it won’t be a life long partnership! The goal is to help you reach your goals and equip you with the tools you need to succeed on your own. So be honest about how many sessions you can afford and what you hope to accomplish in that time.

Not on the List But Should Be: Meditation Becomes Mainstream in Fitness

The Trend: Working out the mind is becoming almost as popular as working out the body. By practicing meditation and mindfulness, you’re able to be more in tune with your body and how you’re feeling. Whether you flow through a moving meditation (like in a yoga class) or set aside time each day to sit in a traditional pose and meditate, it’s becoming more and more common for people to have their own personal meditation practice.

The Verdict: Thurman says, “Meditation has been around for thousands of years for a reason … it works! The mind is a powerful thing, and I suggest getting to know yourself.” He also says that we can utilize our own energy for good or bad, and I’ve noticed this with my clients as well. When we go through positive body-image meditations, their outlook on themselves slowly (but positively) changes. What’s more, along with the mental effects of meditation, research shows that there are also physiological effects from meditation. Pain reduction, improvement in immune system, increasing blood flow to the heart, and decreasing cortisol are just a few of the effects that are similar to the effects of exercise.

The Takeaway: You can integrate meditation into your everyday life by using meditation apps. There are also some boutique studios that specialize in meditation, and even some mainstream gyms now offer meditation classes. The practice of mindfulness can also be brought into any workout — not just traditional meditation. Bring your awareness to a certain body part during a bootcamp session or pay attention to your breathing pattern as you run on a treadmill. Not only will you quiet your mind, but focusing specifically on certain aspects of your body may also push you to work harder and better target muscle groups.

TRY THESE FITNESS ROUTINES

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  • 8 exercises trainers never do (and what to do instead)

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Just What Is ‘It’ About These 8 Cult Workouts?

The evolution of fitness programs, from Suzanne Somers and Jane Fonda, to today’s seemingly infinite palate of exercise fads, has taken a staggering leap of complexity in the fast decade.

Thanks, in part, to social media, it seems like everyone today is clamoring to post that post-spin cycle, “we did it, guys!” Instagram to let everyone know that they’re in ‘the club.’

By club, I mean faction — it feels like some sort of post-apocalypse, and the survivors have splintered off into various nations, who maintain a peaceful, parallel existence with one another, as long as each program knows that it is they who possess the true secret to #fitlife.

If you’re like me, an-ex college athlete who stopped swimming junior year, and now have to settle for running outside in the cold (by running, I mean continuously stopping to change songs, then call it a day after 20 minutes and go get a giant, crouton-heavy salad made by the guy who chastises you for just standing there and not speaking up while he cut peppers with his back to you because you’re afraid of him), these pricey fitness tribes are downright alien.

But no shade; I legitimately respect anyone who wants to get their booty toned or a healthy thigh gap. A toned booty is a good booty; a healthy thigh gap is…a thigh gap.

In the spirit of PAPER’S health and wellness month, let’s pay homage to some of the most popular fitness cults programs today, in no particular god damn order..

8. Zumba

Founded in 2001 by Colombian choreographer, Alberto ‘Beto’ Perez, Zumba is a dance-based exercise, drawing influences from salsa, mambo, merengue, hip-hop, and everything else white people can’t do.

But they do! Zumba is an empire now, with an estimated 15 million souls shaking their stuff in 200,000 Zumba locations around the world (180 countries, to be exact).

Zumba is available in many versions, with dozens of DVDS, and programs for kids.

There’s even ‘Kosher Zumba’–which is a very censored version of the fitness program, tailored ONLY for women in Orthodox Jewish communities; sorry, boys!

“The Kosher Workout DVD” – Zumba Sample – Shape Fitness Gym from JB Visual Media on Vimeo.

The program has used its jaw-dropping popularity to raise millions for charities like the American Heart Association, and Susan G. Komen Cancer Foundation.

Group classes range from $5-$20, with private lessons costing around $85. Makes sense! Beto Perez is worth a cool $25 million.

“Join us.”

7. Bikram Yoga

The zen-like inferno, founded by Bikram Choudhury in the 1970s, is meant to be practiced in sweltering heat (104 degrees F, to be exact), which is believed to make the body more malleable.

The 90 minute classes includes 26 different yoga positions, with two breathing exercises; Bikram instructors are also taught a specific set of dialogue to spout during the sweatfest.

While improvements in flexibility and lifting have been documented, many health and fitness experts say the practice is a whole lot of BS; concerns over dehydration from the heat, and even reports of hypothermia from the excessive sweating, have many deeming a reliance in Bikram “misinformed.”

More frightening are the reports that B.Y. head bitch in charge, Choudhury (who is worth $75 million) allegedly raped numerous female followers over the years, including attendees of elite Bikram ‘training camps,’ that have often cost an absurd $13K to attend.

Sweaty pig king.

Regardless of these allegations and skepticism, Bikram remains a Basic Bitch Gospel of the 21st century.

6. IntenSati

Founded by Patricia Moreno in 2003, IntenSati is described by COSMO as “AA with better abs,” is an intense mixture of aerobics, dance, yoga, and martial arts, all topped off by instructors’ emotionally charged encouragement of the class.

Moreno, who became disillusioned by unhealthy exercise practices, and her own struggles with eating disorders, had a fitness revelation, and designed a program based in the power of spoken affirmation, of self-worth love.

It’s common to hear instructors yell out things like, “I am worthy of my own love!”, while attendees jubilantly cry from the overpowering blend of cardio and soul improvement; it’s believed that the program can help you burn up to 800 calories in one class.

Well, damn!

IntenSati is available in 12 states (and Canada and Dubai), and spreading more every day; beginning classes go from $15-17.

As far as cults go, why not join one where someone yells at you to love your shitty self. Count me in!

5. 305 Fitness

Another dance-heavy program, 305 (aka the new Zumba) was founded by 25-year-old Sadie Kurzban, who was struck with the idea while at “da club” (the ‘305’ is taken from the area code of Kurzban’s hometown Miami).

Kurzban won a $75,000 prize after her pitch won a business plan competition at her alma mater, Brown University.

305 blends the sensation of being at a dance club with cardio-centric interval training, sports drills, and dancing your fucking face off, all while a live DJ plays, and Kurzban yells encouragement, and hilarious running commentary.

If you want to spend $35 (or $469 for a 20 class deal) to feel like you’re on Molly, without the horrible side-effects, 305 is for you.

4. BodyPump

The weight-based program was first launched in New Zealand in 1991, originally intended to use the more “traditionally masculine” concept of lifting to draw men into aerobics.

Taken under the New Zealand company Les Mills–which is the biggest provider of music guided fitness programs–the music-to-lifting choreography gives B.P. universal synchronicity.

BodyPump’s choreography has spread all over the world, with 70 hosting countries, and nearly 10,000 gyms.

The hour-long classes (costing a very economic $13 per class) are performed to music that corresponds with the “pumps”–alternating between barbells, aerobic stepping and free weights–all of which are meant for endurance conditioning.

Perfect for Instagram captioning using variations of “Pump” puns. Get to it!

3. CrossFit

Perhaps the most terrifying of group exercise, CrossFit allows every single human–despite gender, sexual orientation, or general perspective on this cold, dead world–to be a bro.

C.F. was founded by Greg Glassman and Lauren Jenai in 2000, and over its nearly 20 year lifespan, it’s radicalized weight training to an almost religious extreme.

The program is based in plyometrics, Olympic weight training, interval training, powerfuckinglifting, and tire-flipping while said flipper roars. ach there, CrossFit holds the televised CrossFit Games, which is essentially the Olympics according to Michael Bay.

Each year, CrossFit holds the now-televised CrossFit Games, which is essentially the Olympics according to Michael Bay.

Not surprisingly, CrossFit’s results are almost 100% assured, considering how brutally intense it is; but there have many many complaints of injury…

…one man, Makimba Mimms, a former member of the Navy, sued CrossFit for claiming it literally left him disable in a disorder called “rhabdomyolysis(which is openly mocked by the company, with anti-rhabodmyolysis propaganda in CrossFit gyms.”

There’s also this little Nick Jonas Diabetes controversy.

Cost of a C.F. per month? $125, which personally, I could use on a lot of other things!

2. SOULCYCLE

Not many words are needed, but SoulCycle–founded by Elizabeth Cutler and Julie Rice (and detractor Ruth Zukerman) in 2006–is unabashedly a spiritual order.

Set in a candle-lit room, cyclists move to EDM remixes of top 40 songs, and train in speed intervals, as dictated by the “rock star instructors,” who attempt to induce a soul quenching, primal explosion of cardio and emotion.

Almost as absurd as how the company describes itself, are the instructor photos, which look more like a “Who’s Who in the Cast!” for a community theater production.

I have no doubt that these names are aliases.

1. Holding your hands under scalding hot water while screaming.

Works every time!

Are you thinking about starting at a CrossFit near you? CrossFit has revolutionised the way that people train by combining high intensity interval training (HIIT) with functional movements. We’ve identified 10 benefits that CrossFit provides which may not be possible when completing a workout in a gym.

1. The Community – Team Training

For people who don’t do CrossFit, people often joke that CrossFit is a cult that is hard to leave once you join. Whilst CrossFit definitely IS NOT a cult, the sense of community is a really strong point of difference for CrossFit gyms. In some aspects, CrossFit can be compared to a team sport whereby you feel as though you are part of an environment where everybody is working towards a common goal – to continually improve the version of themselves. Whilst sessions generally only go for 45-60 mins, you will usually find yourself having conversations with other members after the session, or even heading to the pub for dinner after a workout!

2. You will get stronger through compound movements

There is ongoing debate as to whether people should do normal gym movements or CrossFit movements if they want to get stronger. In our opinion, both a normal gym or a CrossFit gym can get somebody stronger but in different ways. At a normal gym, you will generally find yourself conducting ‘isolation movements’ which focuses on one core body part per day. At CrossFit, we focus more so on practical compound functional movements, generally completed at a high intensity. What this means is that you don’t need to worry about the dreaded leg day at the gym, because all body parts will get a workout every day at CrossFit!

3. Your fitness levels will improve

In conjunction with getting stronger at CrossFit, we can guarantee you that your fitness levels will improve. The best part? You will not need to spend hours on end running on a treadmill or walking up stairs to improve your fitness. Through CrossFit’s ‘Workout of the Day’ (WOD), you will complete a 10-30 minute workout which continually tests your aerobic capacity through a combination of different functional movements. Your heart rate will generally hover between 75%-100% of maximum capacity which will ensure that your fitness levels will improve drastically over time.

4. You will become more flexible

A known disadvantage to normal gym & strength training is that it focuses on isolating muscle groups. Continual isolation of a muscle group can eventually lead to immobilisation of certain muscles and ‘stiffness’ around the body. At CrossFit, each class has a dedicated period for flexibility training where your coach will take you through a series of movements to ensure that you continue to loosen parts of your body. In conjunction with this, a number of cross fit movements are centred around gymnastics & mobility exercises, which will inevitably increase your body’s flexibility over time.

5. You will have a dedicated coach in each class

It can often be frustrating when you’re at a gym but don’t know how to use the machine or how to work a particular muscle group. At CrossFit, there are fully trained coaches who will guide you through the process of any movement, modifying these movements where required. You can consider CrossFit to be a more affordable version of personal training, as you will often receive dedicated coaching advice & motivation to get through particular movements and workouts.

6. You will push past mental barriers you never thought were possible

There will be times where CrossFit can be extremely tough. If you were at a normal gym trying to get fit, it is human nature to quit and not push through those pain barriers. It is easy to cheat reps or to sneak a longer break. At CrossFit, the team environment encourages you to push yourself to your limit and to smash through the pain that you are enduring. Within team training classes, you will feel levels of adrenalin that are hard to replicate in other environments which will inevitably lead you to working harder. Trust us, it will hurt at the time, but it feels awesome after!

7. Your motivation levels will increase

Believe it or not, you will actually want to go to CrossFit on a Friday night. The team training environment continually motivates you to become a better version of yourself. In addition to this, the CrossFit community genuinely allows you to enioy yourself at the gym. It is not uncommon for a CrossFit community to go & eat dinner after a Friday night workout OR sneak a few beers in after the session. The social aspect of CrossFit turns fitness from a chore into a hobby!

8. It is time-efficient – not longer than 1 hour

Ever feel like you spend way too long at a gym and don’t achieve anything? We can guarantee that you will not feel that way after a CrossFit session. A CrossFit session generally goes for 1 hour and incorporates flexibility stretches, strength training & a ‘workout of the day’. It is easy to head to a session before work or get a quick workout completed in the evening.

9. You won’t get bored & you can measure progress

At CrossFit, there is a new ‘Workout of the Day’ (WOD) every day. One day you may be rowing & the next day you could be squatting. Expect the unexpected but do know that you won’t ever get bored. The other positive aspect regarding variety of workouts at CrossFit is that you can measure your progress over time. Every 6 months, you will generally encounter a workout that you have completed previously. Most CrossFit gyms record historical performance which will allow you to measure (and celebrate) your progress!

10. The classes breed healthy competition

For those competitive people (which is all of us in some way, shape or form), CrossFit is definitely something you should try. You are not only competing with yourself at CrossFit but you are competing with other members which breeds a healthy competition within the community. This healthy competition often makes you push through the pain barrier in order to ensure that your score is the best on the whiteboard for that day! As much as we don’t like to admit it, it always feels good when we win a workout or achieve a new PR (personal record). We encourage this healthy competition at CrossFit.

8 free fitness apps that can help you get in shape — and what they’re best for

Regular exercise is the closest thing to a miracle drug that we have. /antoniodiaz

Getting in shape can change your life.

Regular exercise is the closest thing to a miracle drug that we have. It can improve your physical health, fight disease, extend your life, boost your mood and memory, combat anxiety and depression, and more.

And it just feels good to be fit.

If you don’t already have an established exercise routine, it’s hard to go from intending to work out to actually getting it done. That could be one reason why more than 75% of Americans don’t get enough exercise.

If you’re trying to figure out how to start a fitness routine or looking to track your fitness journey, apps can help.

No single app is perfect, but, depending on your goals, free fitness apps can help you build strength, get better at running, and improve your stretching or recovery.

For a study published in the Journal of Medical Internet Research in 2017, a team of researchers analyzed how well 28 different fitness apps matched the exercise guidelines of the American College of Sports Medicine (ACSM). The 28 apps were chosen because they’d been reviewed in a previous study on fitness apps, and were selected from the more than 100,000 health and fitness apps available.

In general, the government’s recommended physical activity guidelines call for healthy adults to do at least two and a half hours of moderate-intensity activity — or 75 minutes of vigorous-intensity activity — weekly, along with muscle-strengthening exercises at least twice a week.

The ACSM takes guidelines for exercise programs a few steps further, saying that all workout programs should include safety precautions, warm-up, conditioning that includes strengthening, and cool-down. Plus, they say programs should progress at a safe rate for each person, and that workout programs should include components of aerobic fitness, strength and resistance exercise, and flexibility.

A comprehensive program that does all that is a lot for any app — many apps don’t include full safety precautions, warm-ups and cool-downs, or all the details that a novice might want to know. Most apps focus on one aspect of fitness, like getting stronger or building running endurance.

That’s why no app in the study scored more than 35 points out of 70 in the evaluation scale that the researchers devised. (Apps could receive 30 points for aerobic-fitness guidelines, 30 points for strength and conditioning guidelines, and 10 points for flexibility guidelines.)

But a few of the top-scoring apps can serve as a good guide to overall workouts or for more targeted goals like building aerobic endurance, strength, or flexibility. All these apps guide users through exercises, offering videos that show how to perform moves and voice guidance to signal when it’s time to change pace or position.

Here are the best choices, according to the research.

Workout programs like crossfit

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