Best Workout Apps Free for Men/Women Gym on iPhone & Android – Best Workout Apps: Do you want to start a workout but don’t know where to start? Or maybe you need a fitness menu that is right, equipped with reminders and words full of motivation?

Today, there are many apps that will help you to do workout programs according to your preferences.These apps will not only help with your workout menu but there are also several apps that will provide reminders of your workout schedule.

Best Workout Apps

Workout Movements for Beginners at Home, Easy and Practical!

If you want to start a culture of healthy living by exercising, then workout is the right choice. Besides being easy, routine workouts are also known to be quite effective in helping you get in shape or ideal body weight.

However, if you are confused about which type of exercise is suitable, you can check out the various workout movement recommendations for beginners below.

1. Push Ups

Push-ups are a workout for beginners that are quite effective in toning the muscles of the body, especially in the chest, triceps, arms and front of the shoulders.

To get the benefits of the push up movement, you are advised to at least practice regularly starting from 10 to 15 minutes. How to do it is very easy, here are the steps for beginners.

  • Start by lying face down on the floor with your knees as support.
  • Place your hands flat on the floor to support your body, then cross your legs.
  • Do push-ups by slowly lowering your chest to the floor.
  • Raise your body again with your arms, then repeat the movement several times.

2. Sit Ups

Apart from push ups, there are also workout exercises for beginners that are very simple and easy to do, namely sit ups. The benefits of sit-up movements are that they help you tighten your abdominal muscles. Here’s how to do it right.

  • First, lie down on your back on the floor
  • Bend your knees and place your feet flat on the floor, hands behind your head.
  • Then, begin to lift your upper body until your elbows are right next to your knees.
  •  While making sure your feet stay on the floor, slowly lower your body.
  • Repeat this series of movements several times.

3. Squats

The next recommended workout movement for beginners is squats. This is an exercise that focuses on the lower body as well as the core muscles. If you practice it regularly and regularly, you can tighten your thigh and buttock muscles.

Here are the steps to do squats properly and correctly.

  • Start by standing straight and feet hip-width apart
  • Then, slowly lower yourself as far as you can by pushing your hips back
  • Simultaneously, straighten both arms in front of the chest to maintain body balance
  • Position your chest up and not hunched over, and your upper thighs parallel to the floor, 
  • After that, lift your body back to the upright standing position as before.
  • Repeat the movement several times.

4. Wall Sit

Wall sit is a workout exercise for beginners that is almost similar to squats, except that you will be using the wall instead. The benefits of the wall sit movement are to increase muscle strength as well as lower body endurance, especially the thighs and legs.

Then, how do you do a wall sit? Check out the following steps.

  • First, stand with your back against a wall.
  • Place your feet shoulder-width apart and about 60 to 70 centimeters from the wall.
  • Then, slowly slide your back down while keeping your back engaged.
  • When your thighs are parallel to the floor as if you were sitting in a chair, hold the movement for 20 to 60 seconds.
  • Make sure both feet are firmly planted on the floor.
  • After that, slide your back back up to the standing position as at the beginning.
  • Repeat these steps over and over with a pause of about 30 seconds for each movement.

5. Planks

The next workout movement for beginners is the plank. This exercise helps build strength in the core, upper and lower muscles. In addition, the benefits of planks for the body also improve posture and stretch muscles.

However, to get the various benefits of the plank movement, you certainly have to practice it properly. Here are the steps.

  • Start in a position like you want to do a push up, where your arms and toes support your body
  • Bend your arms to 90 degrees, so that your knees are supporting
  • Face down and keep your shoulders relaxed.
  • Also, keep your body in a straight line during the plank position. Don’t let your back or head drop.
  • Hold this position for about 10 seconds, then release.
  • Repeat the movement from the beginning.

6.Jumping Jacks

There is also a jumping jack or also known as a star jump. This workout movement for beginners is basically intended to train body and cardiovascular strength.

How to do it varies greatly, as for beginners, the steps for jumping jacks are as follows.

  • First, stand up straight with your feet together and your hands together on either side of your body.
  • Then, jump with your feet wide apart to the right and left.
  • Simultaneously with the jump, raise your hands above your head as if to clap.
  • Then, the body landed and returned to the starting position.
  • Do this movement repeatedly.

7. Abdominal Crunch

The last workout recommendation for beginners is abdominal crunches. This movement is quite similar to sit ups, where the aim is to be able to form abdominal muscles while burning fat in that area.

If you want to do abdominal crunches, how to do them correctly is as follows.

  • First, lie on your back while bending your knees and feet flat on the floor.
  • Place both hands in front of the chest in a crossed position
  • Lift your upper back or shoulders off the floor about 10 centimeters, while keeping your lower back on the ground.
  • Hold this position for a few moments then slowly lower back down.
  • Repeat several times.

Workout Tips for Beginners

Even though the workout exercises for beginners above are quite easy and simple, you still need to pay attention to a number of things and don’t do them without rules to avoid injury.

Therefore, so that you can feel the benefits of this exercise optimally, let’s look at the following workout tips for beginners.

1. Warm Up and Stretch

Before and after practicing, make sure you warm up and stretch so that your exercise can be maximized while preventing your body’s muscles from being injured.

2. Start Slowly and Increase Gradually

A body that is not used to doing workouts will easily feel tired the first time you try it. But if you regularly practice, the body will adapt and become stronger.

So for beginners, it would be nice to start with a light portion of exercise and then be able to add sets every 3 to 4 days.

3. Set Targets

The next workout tip for beginners is to set targets. Indirectly, this will make you more motivated because you have clear goals when exercising.

For beginners, the initial target set is better if it is possible or not too high. So, you don’t immediately feel hopeless when the target is not met.

4. Do Variations

Often someone who rarely exercise easily gets bored. So, these workout tips for beginners can help you overcome them.

Yes, you can provide variations in your workout so you don’t get bored easily, whether it’s doing it in a cool place or in nature with a beautiful view so that you are also more comfortable while doing your workout.

5. Focus

When practicing, make sure you also focus on doing the workout movements properly and correctly. Especially if you are still a beginner, you have to pay attention to every movement and adjust the rhythm or count of the exercise.

6. Be consistent

Exercise basically will provide optimal benefits only if you do it consistently and earnestly. You can schedule 10 to 15 minutes every day to do regular and regular exercise.

Those are various recommendations for workout movements for beginners along with their tips. Try to do these exercises regularly but in portions according to the body’s ability so as not to overdo it.

This is because, although exercising at home can maintain health and improve body fitness, doing it excessively is actually not good and can even cause injury.

Also, don’t forget to pay attention to your body’s fluid intake, which is always sufficient while you exercise. The reason is, strenuous activity will make your body sweat to make it lose large amounts of fluids.

Thus, the fluid intake that you must fulfill also increases. If you don’t drink enough, you run the risk of becoming dehydrated which can cause a number of serious health problems.

10 Best Free Workout Apps for Beginners on Android & iOS

The workout app will be very useful for those of you who like to workout at home. With this app, you can get guidance on various sports movements in 1 full round. In fact, you can access it for free.

Not only that, this app also functions as a calorie counter that you burn during your workout. It’s perfect if you’re on a diet.

So, for those of you who want to know the best at-home workout app recommendations for Android and iOS phones, ApkVenue has prepared them. These apps are really worth trying. Check it out!

1. Home Workout

One of the best Android fitness and workout apps is Home Workout. Home Workout allows users to arrange programs so you can practice regularly. In just a few minutes a day, users can keep fit and build muscle without having to go to the gym.

This app was developed by Leap Fitness Group which is indeed an app developer that focuses on workout planning. This software, which has been downloaded by more than 100 million users, has various advanced features that can make your fitness training activities easier.

Features that Home Workout has include planning fitness exercises with warm-up and stretching, exercise progress graphs, weight development charts, and detailed video and animation guides. Want to try this app?

2. Workout for Women

Workout for Women: Fit & Sweat
Workout for Women: Fit & Sweat

The Workout for Women app is also the best fitness app on Android that you can try. As the name implies, the Workout for Women app will provide a fitness workout plan with the target user being women.

This app, which has been downloaded by 50 million users, aims to burn fat, tighten the buttocks, slim the legs, reduce the waistline and shape the body. This app has the same developer as the Home Workout app, namely Leap Fitness Group. The developer of this app does have an app logo characteristic with matching colors, namely gray and red. 

The features in this app include a weight tracking facility, a feature to track calories burned, and a guide with videos and animations. This app claims that they provide a 7-minute workout program per day that is suitable for beginners as well as pros.

The program is also specifically for women with various goals, such as losing weight and toning various parts of the body.

3. Adidas Training: Home Workout

‎adidas Training by Runtastic
‎adidas Training by Runtastic
Developer: adidas
Price: Free+

Apart from focusing on making sports products, Adidas is also developing fitness apps that will help you carry out your exercise plans. This app is Adidas Training: Home Workout.

This Adidas Training is here offering various features such as HD video, approximately 180 exercises, Tabata and HIIT (High Intensity Interval Training) workout programs, yoga, and dance to help your workout activities. Apart from that, Adidas also offers premium features where users can get specific training plans.

4. Lose Weight App for Men

Lose Weight App for Men
Lose Weight App for Men
‎Lose Weight for Men at Home
‎Lose Weight for Men at Home

You can also make the Lose Weight App for Men app as the other best fitness app. As the name suggests, this app has the main vision to invite its users – who are targeted as men – to be able to complete the program and lose their weight.

This program is intended to be carried out regularly every day with only around 5-10 minutes a day. The service program has three levels of difficulty and is suitable for both beginners and pros.

What’s even more interesting is that this app syncs with Google Fit. That way, this app will provide a track record of how many calories you have burned.

5. Six Pack in 30 Days

Six Pack in 30 Days
Six Pack in 30 Days
Developer: Takalogy Fitness
Price: Free
‎Six Pack in 30 Days - 6 Pack
‎Six Pack in 30 Days - 6 Pack

As the name suggests, the Six Pack in 30 Days app will provide a fitness program specifically for those of you who want to get six pack abs in 30 days of regular exercise. This app, which has been downloaded by approximately 100 million users, has features that are suitable even for beginners.

The features offered by this app include a routine training program for 30 days as well as recording of training progress over time. In addition, this app also provides freedom of customization over the exercise reminder time.

This app will be perfect for those of you who have a goal of having a muscular body for 30 days without having to go to the gym. This app is also equipped with detailed guide videos and animations so it will be very suitable for beginners.

6. 7 Minutes Workout

7 Minute Workout
7 Minute Workout
Developer: Simple Design Ltd.
Price: Free
‎7 Minute Workout
‎7 Minute Workout
Developer: Bytesize
Price: Free+

In accordance with the name of the app, 7 Minutes Workout offers a fitness training program for you that can be done every day for only 7 minutes each day. With a minimalist but still attractive interface design, this app has been proven to be safe, effective and efficient.

The seven minute workout of this app’s program consists of 12 exercises of 30 seconds by 10 seconds each. The only props needed by the user are a chair and a wall. Another feature of this app is that there is a training log so that users have a complete record of training time.

This app also provides excellent flexibility for its users. You can adjust the rest time as well as skip training sections to either the previous or the next one.

7. 30 Day Fitness Challenge

30 Day Fitness Challenge
30 Day Fitness Challenge

If you can also make the 30 Day Fitness Challenge app the fitness app of your choice. As the name implies, users are invited to improve their fitness and health with a 30-day fitness training challenge.

The features possessed by this app include the user being able to record exercise progress automatically, video guidance, and exercise reminders. You can also share your daily life with friends on social media so you can motivate each other.

8. FitOn Workouts & Fitness Plans

FitOn Workouts & Fitness Plans
FitOn Workouts & Fitness Plans
Developer: FitOn
Price: Free
‎FitOn Workouts & Fitness Plans
‎FitOn Workouts & Fitness Plans

You can also try the FitOn Workouts & Fitness Plans app if you want to start exercising. FitOn has a variety of fitness training programs and plans that are completely adaptable to your situation.

This app, which has been downloaded by approximately 5 million users, provides a HIIT program that is perfect for those of you who have tight time. Uniquely, the FitOn app also provides meditation directions for those of you who want to calm down due to stress or anxiety, improve breathing, and increase relaxation for better sleep.

9. Nike Training Club

Nike Training Club: Fitness
Nike Training Club: Fitness
Developer: Nike, Inc.
Price: Free
‎Nike Training Club: Wellness
‎Nike Training Club: Wellness

Another fitness planning, training, or workout app that you can try is Nike Training Club. Like Adidas, Nike is also no less developing workout apps, so far the total downloads of this fitness app from Nike have reached 10 million users from all over the world.

This fitness app offered by Nike provides a variety of complete programs with complete guide videos. The video guides that Nike itself provides vary. For example, Nike has a guide video for becoming an athlete with various tips so that users don’t get injured. 

10. Freeletics

Freeletics: Fitness Workouts
Freeletics: Fitness Workouts

The next fitness app that you can try is Freeletics. Freelectics is the number one app in Europe. The name represents that users can do fitness exercises freely, anytime, anywhere.

Freeletics provides a fitness training program that contains 20 HIIT bodyweight workouts, 25 exercises, 20 audio sessions, and a workout community that is connected to all users of this app from various countries.

Freeletics also offers premium services with better facilities and with the help of AI personal trainers


So, those were some free fitness or workout planning apps for those of you who might be confused about where to start your workout. This app will provide suggestions for what fitness menu will suit you who have certain targets, within a certain period of time.

For example, you have a target to get a six pack within one month, the Six Pack in 30 Days app is probably the most appropriate choice for you. Many fitness apps are equipped with advanced features such as integration with Google Fit so you can see how many calories you burn.

This fitness software will not only help you start a workout program that fits your goals, but can also motivate you to exercise and live a healthy life. Really useful right? Are you interested in installing one of these apps?

Top Choices: 5 Best Free Workout Apps

  1. Adidas Training: Home Workout
  2. Lose Weight App for Men
  3. 30 Day Fitness Challenge
  4. FitOn Workouts & Fitness Plans
  5. Six Pack in 30 Days

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