The best free workout apps are Nike Training Club if you want full guided workouts at no cost, Seven if you want short no-equipment sessions at home, and Strava if you run, ride or hike and want friends to follow along. Down Dog is great for yoga, but its free option is only a trial. If you want a coach-built strength plan and are happy to pay, Ladder is the paid contrast.
What free really means in free workout apps
Lots of fitness apps say free on the App Store. Once you open them, free can mean three very different things:
- Fully free. Everything in the app costs nothing. Nike Training Club is the clear example here.
- Free with limits. A useful free version, with extra features behind a subscription. Seven and Strava work this way.
- Free trial. You can try it for a few days, then you have to pay. Down Dog and Ladder fall into this group.
None of these is a trick, but it helps to know which one you're getting before you build a habit around it. Nothing is worse than finding the perfect routine, then hitting a paywall in week two.
A few other things to check:
- Do you need equipment? Some apps are built for small spaces and no gear.
- Do you need an account? Some apps ask you to sign up before you start.
- Does it work offline? Useful in a basement gym or on the road.
- What kind of workout? Strength, cardio, yoga and running are very different apps.
Nike Training Club: the most generous free workout app
Nike Training Club · FreeView app ›
Nike Training Club has guided workouts and programs led by Nike trainers. You can pick strength, cardio, yoga, pilates or recovery. Workouts are made for the gym, or for small spaces with no equipment.
The big deal is the price. Everything is free for Nike Members. There's no premium tier hiding the good stuff, and no ads. You get hundreds of free guided workouts, plus free strength programs that string sessions together into a plan.
It works on iPhone, iPad and Android, and partly offline.
The catch: it needs a Nike account. That's a small step, but it's the price of entry.
Who it suits: anyone who wants a full library of guided workouts and doesn't want to pay anything, from total beginners to people who already train.
Seven: a quick free home workout app
SevenView app ›
Seven gives you short workouts based on the well-known 7 minute workout. You set a goal, like getting fit or stronger, and it builds a plan around your level. Fun coach voices and daily challenges help you keep the habit.
All the workouts need no equipment, so you can do them in a living room, a hotel room or a small flat. Basic workouts are free. It has no ads, an account is optional, and it works offline. It runs on iPhone, iPad and Android.
The catch: personal plans need a subscription. The free basics are enough to build a daily habit, but the plan built around your goal is the paid part.
Who it suits: busy people who want a no equipment workout app they can open, finish in a few minutes, and close.
Strava: a free running app with friends
StravaView app ›
Strava records your runs, rides, hikes and over 50 other activities. Then it shows them in a feed your friends can follow. It also suggests popular routes near you and runs monthly challenges to keep you going.
A free version is included, and for many people it's all they need: record an activity, see it in your feed, and cheer on friends. It has no ads, it needs an account, and it works on iPhone, iPad, Android and the web.
The catch: routes and detailed stats need a subscription. If you just want to log runs and see what friends are up to, the free version does the job.
Who it suits: runners, cyclists and hikers who like a bit of friendly company, even if they train alone.
Down Dog: yoga, but only a free trial
Down DogView app ›
Down Dog creates a fresh yoga session each time you press start. It's matched to your level, focus, pace and how much time you have. You can choose from over ten styles and six teacher voices. It works for complete beginners and long-time practitioners.
It's here because a lot of people search for a free yoga app and land on it. To be clear about it, Down Dog's free option is a trial only. Most of the library needs the subscription. It has no ads, needs an account, and runs on iPhone, iPad, Android and the web.
The catch: once the trial ends, you'll need to pay to keep using most of it. If you want yoga for free, Nike Training Club includes yoga workouts at no cost.
Who it suits: people who are serious about yoga and want a new class every time, and who are happy to pay after the trial.
Ladder: the paid contrast
Ladder · $179.99/yrView app ›
Ladder isn't free, and that's the point of including it. It shows what you get when you pay.
Ladder gives you a structured strength program made by a real coach, with a fresh workout each day that gets harder over time. A coach talks you through each session in your ear, with video demos and a timer, at home or in the gym. You pick a program that matches your style, from bodybuilding to Pilates strength.
It's free for 7 days, with no payment info needed to start. After that, it costs $179.99. It has no ads and is on iPhone only.
The catch: it's one of the pricier fitness subscriptions. That's a lot more than nothing, so try a free app first and see if you stick with it.
Who it suits: people who want a coach-built strength plan that keeps getting harder, and who know they'll train more if they've paid for it.
Free fitness apps for iPhone compared
Here's how the five apps compare at a glance, including what you actually get for free.
| Nike Training Club | Seven | Strava | Down Dog | Ladder | |
|---|---|---|---|---|---|
| Cost | Free | $179.99/yr | |||
| Free version | Fully free | Free plan | Trial only |
The short version:
- Fully free: Nike Training Club.
- Useful free version, paid extras: Seven and Strava.
- Free trial only: Down Dog and Ladder.
How to choose a workout app without a subscription
Start with the kind of workout you'll actually do, then match it to an app.
- You want guided workouts of every kind, for free: choose Nike Training Club.
- You only have a few minutes a day: choose Seven, and stick to the free basics.
- You run, ride or hike: choose Strava, and see if the free version is enough before you pay.
- You love yoga and are happy to pay after a trial: try Down Dog.
- You want a coach and a strength plan, and you'll pay for it: try Ladder's free week.
A good rule for any trial: set a reminder a few days before it ends. That way you decide to pay on purpose, not by accident.
If you want to compare paid apps too, see our guide to the best workout apps. For apps you buy once with no subscription, see iPhone apps without subscription. Or search Squapp for a home workout app.
Frequently asked questions
Is Nike Training Club really free?
Yes. Everything in Nike Training Club is free for Nike Members, with no ads. You just need a Nike account to use it.
What is the best free home workout app?
Nike Training Club has hundreds of free guided workouts, many with no equipment. Seven is a good pick if you want short seven-minute workouts, and its basic workouts are free.
Is Strava free?
Strava has a free version for recording runs, rides and other activities and sharing them with friends. Routes and detailed stats need a subscription.
Is Down Dog free?
Down Dog offers a free trial only. Most of its library needs the subscription after that.
Can I work out at home with no equipment using a free app?
Yes. Seven's workouts need no equipment, and Nike Training Club has many free workouts made for small spaces with no gear.
Is a paid workout app worth it?
It can be if you want a coach-built plan. Ladder gives you a strength program that gets harder over time, free for 7 days, then $179.99. Try a free app first to see if the habit sticks.
Keep deciding: Best workout apps, iPhone apps without subscription, Find a home workout app.
