Working out can do wonders for your physical health and is also quite beneficial for stress management; however, those three-figure monthly gym members aren’t something everyone can afford.
But should that stand in the way of your physical and mental well-being? We don’t think so, especially when you have a plethora of the best free fitness apps available at your disposal.
Thanks to advancements in technology, you can now access some of the best workout programs for women anywhere and anytime – free of cost!
So, whether you’re a workaholic who cannot follow strict gym timings or you’re hesitant to step into the gym yet due to COVID-19, these free workout apps for women will be your new best friend.
To help you out, we reviewed the top 7 free fitness apps – available on both Android and iOS – so you can reach your fitness goals without going to the gym. We have options for runners, yogis, HIIT lovers, and more.
What are the Best Free Workout Apps for Women?
Here are our top picks for the best free fitness apps for women that, including a variety of choices that cater to different fitness goals:
- Best for running: Map My Run
- Best for walking: C25K 5K Trainer
- Best for quick workouts: Seven — 7 Minute Workout
- Best for core workouts: SworkIt
- Best for no-equipment workouts: Nike Training Club
- Best for all-around workouts: Shred: Gym Workout & Tracker
- Best for yoga and meditation: Lotus Yoga
Best for Running: Map My Run
Love running but don’t want to do it alone? You should definitely check out Map My Run!
Map My Run is an app owned by Under Armour that app allows you to track your runs and view your weekly progress. You can also record your workouts and explore pre-loaded routines. Map My Run also lets you participate in challenges with other runners to keep you motivated and build a community of runners.
To get started, all you need to do is download the app and create a free account. The app also has an optional MVP paid subscription. You can avail of the 14-day free trial, which includes live tracking, training plans, audio coaching, and more. However, we think the free version is perfect for casual runners.
- Easy-to-use app with an app to track and log runs and workouts
- Over 800 free pre-loaded workout routines created by trainers
- Syncs with the latest apps and most smartwatches, including FitBit, Google Fit, and MyFitnessPal
- Option to challenge and share your routine with other Map My Run users
Best for Working Up to Running: C25K 5K Trainer
Are you a running beginner who wants to build up your pace gradually? Need some motivation to find a routine? C25K 5K Trainer is one of the best free fitness apps out there for you to try.
Unlike other apps, you won’t find a library of workouts here; instead, it has a gentle 8-week program that’ll lead you through various cardio workouts changing every week. The program has a series of 30-minute cardio workouts that you’ll have to perform three times a week, and at the end, you’ll have completed 5K (3.1 miles).
With C25K 5K Trainer, you can initially start with walking, and then gradually build your pace. The app also has curated music from top DJs to keep you entertained and motivate you every step of the way.
- Easy-to-use app with audio coach and alerts
- Unique cardio workouts that change weekly
- Compatible with Fitbit, Samsung, and other smartwatches
- Integrated with Spotify music for entertainment
Best for Quick Workouts: Seven — 7 Minute Workout
Are you a victim of the “I want to work out but I just don’t have the time” conundrum? This free fitness app is the perfect solution for your problem.
Seven — 7 Minute Workout is a workout app designed to deliver maximum benefit in the shortest time possible. Choose from a variety of quick and easy workouts free of charge! Each routine comes with a video tutorial and step-by-step instructions to help you nail all your forms.
The best part? None of these sessions require any equipment. So, you can either kickstart your day with a quick and effective workout session or break a sweat before you go to bed for a good night’s sleep!
- Various professionally-designed, no-equipment workouts
- Step-by-step instructions with each workout
- Suitable for all levels – beginner, intermediate, and expert
- Compatible with Apple Health app
Best for Core Workouts: SworkIt
Your core is essentially the powerhouse of your body/ and also a body part that needs progressive resistance to become stronger and more ripped. SworkIt can help you with just that.
SworkIt is a free fitness app with a focus on core-centric workouts. It features three different types of workouts, each with a slightly different direction (back, abs, and overall core). Every workout routine comes with video demos of personal trainers performing the workouts and walking you through them.
What we particularly liked about this app is that it comes with built-in breaks to your exercise plan to make sure it’s breathable. There is an optional “skip” button to skip breaks or challenging exercises. You also get to customize workouts according to your preference, which is excellent.
- Three different workout routines for back, abs, and overall core
- Includes video demos by personal trainers
- Option to have a one-on-one chat with trainers for guidance
- Built-in “breaks” and skip option for harder workouts
Best for No-Equipment Workouts: Nike Training Club
Whether you’re a pro at the gym or are just starting, the Nike Training Club is the perfect fit for you.
This Nike-branded app sells itself as your “ultimate personal trainer,” as you can explore up to 185 workouts – covering everything from strength- and endurance-based routines to mobility and yoga sessions – with virtual guidance from Nike Master Trainers. The tagline sounds pretty convincing now, no?
If you ever feel overwhelmed by the number of options, you can always check out daily recommendations, which are personalized according to your workout logs. The app also has a paid version, which includes more workouts and nutrition tips from Nike’s expert nutritionists. But we think the free version is more than enough!
- Easy-to-use app with an option to log workouts
- Extensive workout library covering different types of workout
- Daily personalized workout recommendations
- Ability to connect with Apple Health
Best for All-Around Workouts: Shred: Gym Workout & Tracker
Want to build a simple workout routine that covers your whole body? You should definitely check out Shred: Gym Workout & Tracker — one of our favorite free fitness apps thanks to its diversity.
Shred is an all-around free fitness app with an impressive content library of thousands of workouts and classes covering a range of styles and duration so that you can find the perfect workout every day. The workouts vary in difficulty, making it an excellent app for beginners as well as fitness junkies.
An exciting feature in Shred – that you won’t find in most apps – is the ability to work out with your friends and other members of the Shred community. You can have a friendly competition with built-in scoring to keep you and your friends motivated.
- Fun and fast-paced classes and workouts with varying difficulty levels
- Built-in mirror to view your form during a workout
- Built-in scoring feature for friendly competition
- Provides support from expert instructors
Best for Yoga and Meditation: Lotus Yoga
Do you prefer yoga instead of a workout? That’s understandable. Yoga is quite relaxing for both the mind and the body – and Simply Yoga can help you with that.
Lotus Yoga is a yoga and workout app for beginners and masters. The app has a variety of yoga programs, each with an accompanying illustration, safety notes, and a description of its benefits. The classes are sorted by theme, focus, and level and are available for absolutely free.
The best part about Lotus Yoga is the flexibility it offers. If you’re the creative type, you can combine certain poses together and create your own flow, or you can simply opt for the 100+ guided yoga workouts and meditation sessions. The yoga programs range from one to five weeks, so you can choose one which suits you the most.
- Yoga and meditation sessions for all levels
- Option to create your own custom classes
- Online/offline streaming option
- Includes Spotify playlists for classes
Tips for Making Your Home Workout More Effective
Follow these tips to get the most out of your home workout:
The biggest problem when you start working out at home is all the distractions that force you to cut your workout short. Whether it’s family, work and errands, or simply your favorite Netflix show, multiple things can throw you off your game.
Hence, to get the most out of your session, you need to minimize distractions. This could mean finishing your errands in advance, putting your phone on airplane mode, and telling your family that you need space.
Create a proper space
Dedicating a part of your room as your fitness space can be a great way to make the most out of your workout. This is because having a space is a great source of motivation, where you can minimize distractions and focus on yourself.
Besides this, when you have a dedicated space to store your workout equipment, you’ll have to spend less time searching for it. You can use the saved time to work out (and, more importantly, work hard).
Build a support system
One of the hardest parts about building a home workout routine isn’t completing it, but getting started in the first place. No matter how much you think you’re going to stick to your schedule, there are high chances of slipping if you don’t have a proper support system.
It’s important to have a sense of accountability, and this can be achieved through apps like Map My Run and Shred that have a proper community. Training in a community can help you create a bond with like-minded people who have similar goals, even if you’re working out at home.
Create a workout schedule
Training at home might sound convenient; however, it’s actually a double-edged sword. You have the option to workout at whatever time suits you, but this freedom increases the chances of getting distracted and missing out on sessions.
Therefore, it’s important to create a proper workout schedule according to your convenience. You can change the schedule on a weekly basis, or go ahead with the same one, but make sure you don’t miss a session or change the timings unless really needed.
Keep trying new moves
It’s very easy to get stuck in a rut when you’re working out at home. Naturally, you’d want to stick to exercises that are easy to perform, even if they don’t challenge you or show results. But such exercises are practically of no use.
To avoid this, we’d recommend you to keep switching your moves and try some new ones every other week at least. You can even try variations of classic exercises like squats and pushups. Remember, experimenting at home is your best bet as no one is watching you then.
Essential Equipment for Home Workouts
Here are a few pieces of equipment that you should consider buying to get the most out of your home workouts:
- An all-purpose yoga mat
- Jump rope
- Adjustable workout steps
- Resistance bands
- Stability balls
- Free weights or dumbbells
You’re going to need the yoga mat for any exercise you do, jump rope and adjustable workout steps for cardio, and the last three for strength training. It would help if you also got a nice pair of joggers for running and working out.
A Final Word on Free Fitness Apps
Staying fit doesn’t necessarily mean getting an expensive gym membership or performing heavy workouts. With these apps, you can create an effective routine doing these online workouts for women.
If you’re unsure about where to begin, we recommend getting started on cardio with C25K 5K Trainer or Lotus Yoga for meditation. You can eventually move to other apps on our list, depending on your workout goals.
Looking for more great apps to help you on your health and fitness journey? Check out our guide to the best weight loss apps available today.