As much as we want to try to encourage people to go outside and exercise, the truth is that everyone faces the same situation. They are getting older, have more work and more burdens., and that makes us less inclined to go out. However, a sedentary lifestyle, staying at home, doesn't necessarily mean not getting any exercise. Here are some tips. 13 Android apps for the most athletic sedentary people.
And it is that, although the Aerobic exercise (for the less athletic: endurance exercise, not intensity exercise) almost always requires going outside, unless we have a stationary bike, a large number of the exercises recommended to improve our health can be done at home. We talk about stretching and strength series These strengthen our body's muscles, helping us eliminate muscle pain, which can occur more commonly in people who spend the day sitting in a chair that, in most cases, isn't of the highest quality. Let's see what these applications are:
Adidas MiCoach
Although it bears the name of the well-known German sports brand, the truth is that MiCoach can be used without partnering to any product from this brand, so we can use it as a personal trainer to keep track of the exercises we do, and most importantly, a guide that recommends what exercises to do. MiCoach by Adidas has the features of the applications that monitor our running on the street, but also with some 400 strength and flexibility exercisesWe can set up training plans, and if we have a heart rate monitor, we can connect it to the app via Bluetooth so we can also track and monitor our heart rate. This app is free, so we can get it without paying anything and try it out.
Google Play - MiCoach
Update Note: If you are looking for current official Adidas alternatives, today you have the apps adidas Training y Adidas Running, which maintain the idea of coach guided plans, exercises with or without material and detailed monitoring.
Virtual Trainer (10 applications)
Virtual Trainer is not a single application, but a set of 10 different apps that focus on specific exercises. Depending on the exercise aids we have at home, and whether we have equipment or not, we can choose one of these apps or another. Or even combine them all. We found 10 variations. TRX Suspension, Vipr, Gym ball, Rip, Barbell o Bosu Ball, may be the most complex for those who don't have any training materials at home. However, we have five other apps that can be very useful, such as resistance band, in which we only need a rubber band that is very cheap; Dumbbell, which we can do with small weights; bodyweight, a modality in which we do not need any sports equipment; or Kettlebell, in which we will use a weight with a handle to be able to perform movements with it. Of course, it must be said that each of these apps has a price of EUR 4,49. But each of them has different exercises, and we find videos showing the technique to perfectly execute each of the exercises. The best for those without any kind of foundation.
Caynax A6W
The Caynax A6W program has been created specifically for get abs in six weeks. It is a system that has different daily workouts, all of which can be done at home, without having to go to the gym. In addition, the application has a system of text to speech that dictates to us what we have to do. And all this without forgetting that it has very clear diagrams of each of the exercises, so we won't have to do anything more than follow what we see we have to do. They are a total of six exercises, without any complications. There are both a free and a paid version available. The paid version comes ad-free, with the option to change the workout for the exercises, and includes a training timer risk management.
Google Play - Caynax A6W - Caynax A6W Pro
Caynax ABSII
If we don't want to opt for a program like the previous one of only six weeks, we can always opt for something more balanced. The program Caynax Legendary ABS II It was carried out using data from a study conducted at Stanford University. It guarantees the greatest possible effect by spending five minutes a day. A good option for those who want to start doing some abdominal exercises without spending a lot of time and without believing that what they're doing is worthless.
Google Play - Caynax ABSII
What there is no doubt about is that the Smart watches They have great potential in the world of sports and health. That's why we focus on the sports and health aspects when we talk about what would the perfect smartwatch look like.
Ideas to get moving without going out or buying a full gym
To reduce the Sedentary lifestyle It is not essential to go to the gym. The WHO and other organizations recommend interrupt sitting time every so often. If you have trouble remembering, you can schedule movement reminders in tools like Stretchly (Windows, macOS, Linux), Time Out (macOS) or Work Break (Android), or activate the OK Google command. Also many smartwatches include standing alerts and metrics such as steps per hour or activity rings.
One step further is to move while you work. compact under-desk tapes (WalkingPad type) allow you to walk at low speed without giving up your table, with easy folding and mobile connection for statistics. If you're looking for something even simpler, the static pedals fit under any chair and provide control time, speed and calories to add movement without complications.
If you want to tone without taking up space, there are devices very compact that fit into any home. The smart hula hoops with weight help activate the core with short sessions, while teams like Activ5 (isometrics) guide personalized workouts with tactile biofeedback to take advantage of short breaks throughout the day.
Guided and personalized training on your mobile
There are services with videos directed by professionals that you can do from home and with little equipment. Platforms like Apple Fitness + (Apple ecosystem) or Fitness AI (AI-optimized routines) offer classes between 5 and 45 minutes, advanced metrics, and frequently refreshed content. On Android, Nike Training Club It stands out for its library of more than 160-200 workouts between strength, mobility and yoga, with live or on-demand options depending on the app.
If you are looking for options Returns or with versions freemium, Win brings together HIIT, dance, strength and yoga with live and on-demand classes, while blogilates proposes routines inspired by pilates and calisthenics with detailed videos and accessible programs for beginners.
Popular apps to get started today without any equipment
If you want to take the first step from the living room, these apps work very well for you. short and effective sessions without equipment:
- 7 minute workout: HICT circuit with 12 exercises 30 seconds and 10-second breaks. Ideal if you're looking for speed and daily consistency.
- 30 day sports challenge: progressive challenges by objectives (abs, full body, extreme level). Perfect for measuring improvements in a month.
- Seven: training sessions 7 minutes for those who have little time. Simple programs for build the habit.
- HIIT and Cardio Entrenamientos: Intense and short sessions for burn fat, gain strength and improve cardiorespiratory capacity.
- Exercises at home: Without equipment: extensive catalogue with body weight, warm-ups and stretching, plus reminders and progress monitoring.
- Yoga for beginners y Pocket Yoga: guide of Asanas, breathing and leveled classes to win flexibility and reduce stress.
- Sit-ups in 30 days: approach to core with daily progression to improve resistance and technique in the mid zone.
Tracking and gamification apps to motivate you
Motivation grows when you see your numbers and you compare yourself with yourself. With Google Fit You can monitor steps, active minutes and heart rate, and with apps pedometer you start with simple goals. WeWard adds rewards for walking and visiting local points of interest, boosting your adherence to the habit.
If you enjoy the component social, Strava record everything from brisk walking to cycling or hiking and add segments, challenges and community. To run with fun, Zombies, Run! converts outputs into missions with immersive audio, ideal for overcoming initial laziness.
Strength and Planning: From Recording to Progress
For strength routines and planning, JEPHIT offers a library of more than 1.400 exercises and thousands of configurable plans, break timers, and time tracking. Strong is focused on strength (5×5, Starting Strength, etc.) with graphics of evolution and personal records.
If you prefer a coach who makes it easy for you, TotalFitness y VirtuagymFitness include 100-4.000 exercises with videos and images, guided routines and reminders. For intervals, Gymboss Interval Timer replicates a interval timer configurable with sound signals and your playlists.
Subscription alternatives and premium plans
Some premium apps raise the bar with programation advance and support. Sweat brings together HIIT, strength, yoga and pilates with level progressions and plans for pregnancy and postpartum. fiit offers classes of high quality in HIIT, yoga, breathing and functional, with the option of free groups. Caliber goes a step further with access to personal trainers and a library of over 500 exercises; its free plan is already useful, and the paid ones include coaching group or individual.
If you are interested in monthly challenges, Lose Weight in 30 Days y 30 Day Fitness They propose very visual calendars that combine preheating, full body and specific areas (arms, buttocks, abdomen) with progressive intensity. Keep Fit sum initial test and daily plan tailored, calorie counter and achievement rewards.
Practical tips for creating the habit from scratch
For the plan to work, combine strength and cardio in short, consistent, and sustainable sessions. full body routines (whole body) are a great foundation: more efficiency, better muscle balance and less total time.
An effective pattern to start with could be: Day 1 Full Body, Day 2: Upper body and core, day 3 lower body y Day 4 Full Body again. Alternate with Short HIIT (10-15 minutes) and add mobility or yoga to improve technique and recovery.
Programme reminders of movement every hour, accumulates daily steps and record your marks (load, reps, times). Celebrate weekly micro-goals, listen to your body, and prioritize. rest to reduce the risk of injury and maintain grip.
With a combination of Guided sessions, easy follow-up and gentle nudges Throughout the day, anyone can turn a sedentary lifestyle into an active and realistic routine by making the most of these apps and tricks at home.
