How to choose the right online workout for you

Whether you want to bliss out with a full-body stretch or take it to the max with a HIIT session, these tips will make it easy for you to find the right routine—fast!

Online workouts make it super simple to get the benefits of top trainers and group classes at home. And with WW, you can’t beat the variety: Open up your WW app and you’ll find hundreds of FitOn workouts from more than 25 fitness pros! With so many options, you might worry that you'll run out of steam just searching for a suitable routine. So how do you find the right session for you—fast? Read on.

3 steps to find your next online workout


Once you’ve found some space for movement and changed into workout clothes, it’s time to get started. Here’s how to choose the perfect workout for you.

Step 1: Consider how much time you have


Back-to-back Zooms? You can still squeeze in activity with an online workout that lasts as few as 5 minutes. “Do what you can when you can,” says Chris Gagliardi, a certified personal trainer and the scientific education content manager at the American Council on Exercise. “Bouts of activity of any duration have health benefits.” Cranking out a couple short sessions throughout the day may be as effective for boosting your heart health and fitness level as sweating through one longer session, according to research published in the Journal of the American College of Nutrition. Every bit of activity will help you reach the recommended 150 minutes of physical activity a week.

Step 2: I.D. your workout goal


If you want to focus on sculpting muscle, consider categories like strength or Pilates. Trying to get the maximum burn? Look for cardio or HIIT (high-intensity interval training.) For a gentler approach, select yoga or stretching. Every kind of activity counts as exercise, so go ahead and choose something you're excited about doing. “The most beneficial type of workout is the one you enjoy,” Gagliardi says. And while sticking with one type of activity can help you build a routine, home sessions may help you discover something new you like! “For some people, the thought of attending an in-person group class may be intimidating—with online workouts, there’s some comfort in the privacy,” Gagliardi says. “You can experiment with many options.”

Step 3: Check the intensity


If you haven’t exercised in decades, a high-intensity kickboxing workout is not the place to start—it can be challenging to keep up with and leave you feeling frustrated. “Ask yourself, ‘Is [this workout] appropriate for me now?’” Gagliardi says. “If you’re new to working out, start with a format that will allow you to be successful so you can build on that success as you move forward.”

40 online workouts you’ll love


FitOn (free on the WW app) makes it easy to find a workout that aligns with your schedule, goals, and current fitness level—but we’re making it even simpler with this handy chart. Just find the column with the amount of time you want to work out, then find the row that best reflects your goal that day. Tap the link at the intersection for a workout that pops open right in the WW app! Consider it your shortcut to sweat satisfaction.

5 minutes or less5 to 10 minutes10 to 20 minutes20 to 30 minutes
De-stress and recover
(low to moderate intensity)
Peaceful slumber

Be present meditation

Roller recovery

10-minute clarity meditationBalance and focus
Increase your flexibility
(low to moderate intensity)

2-minute stretch reset

5-move stretch express

Stress-busting stretch stretch

Full-body stretch

12-minute gentle stretch

Daily yoga flow

25-minute full body flow

Stretch and lengthen

Strengthen muscles (low to moderate intensity)

Gabrielle Union’s strong arms workout

Gabrielle Union’s quick core workout

8-minute abs

Amazing arms

10-minute legs & butt

10-minute total body


14-minute Pilates core

Butt & thigh express

Total body strength

20-minute back, arms, and abs

20-minute total core

Beginner total-body Pilates

Crank out some cardioGet up and danceBeginner dance cardioHip-hop cardio dance
(moderate to high intensity)

8-minute intervals

10 minute low-impact cardio

10-minute full-body cardio

Quick cardio

Dance cardio sweat

Cardio kickboxing

Sculpt while you sweat (moderate to high intensity)

Ultimate HIIT

Full-body express

HIIT 101

Full-body blast

HIIT remix

Total-body attack

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Jeanine Detz is a writer and editor in Los Angeles. She has contributed to many publications, including: Consumer Reports on Health, Cosmopolitan, Family Circle, Men’s Health, Parents, and Women’s Health.

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