Free Workout Apps to Keep You Active at Home




















If you’re struggling to find inspiration or motivation for your fitness routine at home, downloading an app for your iPhone or Android is a great option to help you stay in shape. The apps listed below are free (or have a free version) and are user-friendly!

For Runners

  • Runkeeper – The free version of Runkeeper allows you to track the time, distance, and speed that you run, walk, or hike. The app also allows you to connect with friends and share your workouts with each other.
  • Map My Run by UnderArmour® – Like Runkeeper, Map My Run allows you to track time, distance, and speed and connect with friends. On the app, you can also find quick workout routines that require no to minimal equipment. Additionally, you can link the app to UnderArmour’s My Fitness Pal (for tracking nutrition) to share workout data.
  • StravaStrava combines tracking your workout with social media. Once you complete a workout, you can share your data to your feed, along with pictures and videos, so that friends can view and comment. There are also numerous clubs that you can join and challenges that you can participate in to keep you connected and motivated.
  • RockMyRun – RockMyRun allows you to choose from a variety of different workout playlists to listen to while tracking your run. You can choose music with a specific beats per minute (bpm) to match your stride, or simply listen to music that motivates you.

For High-Intensity Interval (HIIT) Workouts

  • Nike Training Club – The free version of Nike Training Club offers a great selection of workouts that can be done at home. The app allows you to browse workouts by muscle group, workout type, and equipment.
  • Johnson and Johnson® 7 Minute Workout App – The 7 Minute Workout App helps you to get a quick full-body workout by combining cardio with bodyweight strength training in a high-intensity interval format. There are multiple workout routines, all of which require no equipment other than a chair.
  • FitOn – FitOn is a free app featuring workouts from celebrity trainers that require no equipment. Workout types include cardio, high-intensity interval training (HIIT) training, strength, dance/barre, yoga/pilates, and pre/postnatal.

If You have a Home Gym

  • JEFITJEFIT features an extensive database of exercises categorized by muscle group and equipment needed. The app also includes a number of strength training routines and allows you to track your workouts and your progress.
  • Stronglifts 5×5 – Stronglifts 5×5 guides you through three 45-minute strength training workouts each week. Workouts feature compound lifting movements, such as squats and deadlifts. If you enter the weight and reps that you use during your lift, the app will help progress your training from week to week.

For Nutrition Tracking

  • myfitnesspal by UnderArmour®myfitnesspal allows you to track your dietary intake by searching for the foods you eat throughout the day and logging them in the app. Most name brand and store brand foods can be found in the app’s food database. myfitnesspal also allows you to plan your nutrition goals (such as weight loss), track exercise, and discover recipes.
  • Lifesum – Lifesum differs from myfitnesspal by allowing you to determine your optimal macronutrient intake (carbs, fats, and protein) and track it throughout the day.

We hope these apps will help you on your continued path to overall health and nutrition needs. If you need additional assistance on creating a dietitian program specific for you, please email us at or call us at (301) 948-4395.