Apple Fitness+ Guide: Make the Most of It

Apple Fitness+ is Apple’s subscription workout service that streams studio-style workouts to your iPhone, iPad, and Apple TV, syncing metrics from your Apple Watch. You sign up, pick a workout type, and follow along with trainers while your rings close and real-time stats appear on screen. To make the most of it, you need to choose the right workouts for your goals, use the filtering tools, and connect it with other Apple services you already pay for.

Formula

This calculator shows two simple relationships from your Fitness+ workout: the percentage of your daily Move goal you close with a single session, and the intensity of the workout in calories per minute.

Move goal progress (%) = (Calories burned ÷ Move goal) × 100

Calories per minute = Calories burned ÷ Workout time (minutes)

Variables: c = calories burned (kcal), m = Move goal (kcal), t = workout time (min).

Worked Example

Using the defaults: a 30-minute workout, 200 kcal burned, and a 500 kcal Move goal.

Move goal progress = (200 ÷ 500) × 100 = 40%

Calories per minute = 200 ÷ 30 = 6.67 kcal/min

So a 30-minute session that burns 200 kcal closes 40% of a 500 kcal Move goal and runs at an intensity of about 6.7 kcal per minute.

What Apple Fitness+ Actually Includes

Fitness+ launched in late 2020 as a subscription service tied to Apple Watch. It offers over a dozen workout types: High Intensity Interval Training (HIIT), cycling, rowing, treadmill (walking and running), yoga, core, strength, Pilates, dance, kickboxing, and mindful cooldown. Each workout is a pre-recorded video with a trainer leading a class, usually 5 to 45 minutes long. The service also includes audio-only walking and running workouts, and “Time to Walk� episodes featuring celebrities sharing stories.

Since 2023, Fitness+ no longer requires an Apple Watch for the service itself – you can browse and follow workouts on iPhone, iPad, or Apple TV. However, the Watch is what makes it unique: your heart rate, calories, and activity rings appear on screen, and the workout automatically counts toward your daily Activity goals. Without a Watch, you still get the video but lose the live metrics.

How to Get the Most Out of It

Start by setting a realistic Move goal on your Watch. The default is often 300–600 kcal, but you can adjust it in the Watch app on your iPhone. Then follow these steps:

• Use Filters: On the Fitness+ tab, filter by workout type, trainer, duration, music genre, and difficulty (beginner, intermediate, advanced).
• Try “Workout Programsâ€�: These are multi-week plans (e.g., “5K Training,â€� “Strength with dumbbellsâ€�) that progress week by week. They give structure instead of random picking.
• Use “Pauseâ€� and “Resumeâ€�: If you need a break, press the side button on your Watch to pause. Your rings pause too.
• Check “Burn Barâ€�: This shows where you rank compared to others who did the same workout, based on calories per minute. It’s motivational, not a competition – it adjusts to your fitness level.
• Download workouts for offline use: On iPhone or iPad, tap the download icon to save a workout for travel or poor Wi-Fi.
• Pair with Apple Music: Fitness+ uses songs from Apple Music. If you subscribe, you can save the playlist from any workout and listen later.

Choosing the Right Workout for Your Goal

Match the workout type to what you want to improve:

• Weight loss / cardio: HIIT, cycling, rowing, treadmill – these burn the most calories per minute.
• Muscle building: Strength and core workouts. Use dumbbells or resistance bands. Choose “Strengthâ€� and filter by “Upper Bodyâ€� or “Lower Body.â€�
• Flexibility and recovery: Yoga and mindful cooldown. These are low-intensity but improve mobility and reduce stress.
• Beginner: Filter by “Beginnerâ€� difficulty. Many workouts have a “modificationâ€� trainer who shows easier moves.
• Short on time: Pick a 10-minute workout. Stack two different types (e.g., 10 min core + 10 min HIIT) for a balanced session.

Don’t ignore the “Mindful Cooldown� – 5–10 minutes of stretching after a hard workout helps recovery and is included free with any Fitness+ subscription.

Common Mistakes and How to Avoid Them

Many new users make the same errors:

• Not wearing the Watch correctly: The Watch must be snug on your wrist, not too loose. A loose band gives inaccurate heart rate and calorie readings.
• Not calibrating the Watch: For accurate distance and pace on treadmill/outdoor workouts, bring your iPhone and walk or run for 20 minutes outdoors. This calibrates the accelerometer.
• Ignoring the “Moveâ€� goal: The Move goal is active calories (not total). If you’re not closing it, lower it to something achievable, then increase by 10–20 kcal per week.
• Using the wrong equipment: Rowing and cycling workouts require the actual machine. Treadmill workouts require a treadmill. If you don’t have one, choose a different type.
• Not checking the “Workout Detailsâ€� before starting: Each workout lists the equipment needed (e.g., “two dumbbellsâ€�). Check before you press play.

How Fitness+ Compares to Other Services

Fitness+ competes with Peloton, Nike Training Club, and YouTube fitness channels. The main differences:

• Price: Fitness+ costs $9.99 per month or $79.99 per year (as of 2024). Peloton App is $12.99/month, Nike Training Club has a free tier. Fitness+ is included in the Apple One Premier bundle.
• Hardware integration: No other service shows your heart rate and rings on screen as seamlessly. Peloton has its own hardware but the app doesn’t integrate with Apple Watch as deeply.
• Content style: Fitness+ trainers are energetic but less “celebrityâ€� than Peloton. Music is current and licensed from Apple Music.
• No live classes: Fitness+ is all on-demand. Peloton offers live classes, which some people find more motivating.

If you already own an Apple Watch, Fitness+ is the most convenient choice. If you prefer live classes or a specific trainer, Peloton might be better.

Costs and Requirements

Fitness+ requires a compatible device: Apple Watch Series 3 or later, iPhone 6s or later, iPad (5th gen or later), or Apple TV 4K or later. You need the Fitness app on iPhone (iOS 16.1+ or later). The subscription is $9.99/month or $79.99/year. It’s included in Apple One Premier (which bundles Music, TV+, Arcade, iCloud+ 2TB, and News+ for $37.95/month). You can share the subscription with up to five family members via Family Sharing.

There is no free tier, but Apple offers a 1-month free trial (sometimes extended to 3 months with a new Apple Watch purchase). After the trial, you pay monthly or annually. You can cancel anytime in Settings > your name > Subscriptions.

Safety and Limits

Fitness+ is not a substitute for professional medical advice. If you have a chronic condition, are pregnant, or are over 40 and inactive, consult a doctor before starting. The workouts are strenuous – listen to your body. The trainers offer modifications, but they can’t see you. Use the pause button if you feel dizzy, chest pain, or extreme shortness of breath. Keep a water bottle nearby and stop if you feel faint.

The calorie estimates from Apple Watch are estimates, not exact measurements. They can be off by 10–20% depending on your age, weight, and heart rate. Use them as a trend, not a precise number.

Frequently Asked Questions

Do I need an Apple Watch to use Fitness+? No, since 2023 you can use Fitness+ without a Watch, but you lose the on-screen heart rate and ring progress. The Watch is required for “Burn Bar� and to count workouts toward your Activity rings.

Can I use Fitness+ on an Android phone? No. Fitness+ is only available on Apple devices: iPhone, iPad, Apple TV, and the Fitness app on Apple Watch. There is no Android app.

How do I cancel my Fitness+ subscription? On iPhone: Settings > your name > Subscriptions > Apple Fitness+ > Cancel Subscription. You keep access until the end of the billing period.

Does Fitness+ work with a regular TV? Yes, if you have an Apple TV (4th gen or later) or a smart TV with AirPlay 2, you can mirror from your iPhone or iPad to the TV. The workout plays on the TV while your metrics show on the Watch and phone.

Can I download workouts to watch offline? Yes. On iPhone or iPad, open a workout and tap the download icon (a circle with a down arrow). Downloaded workouts are available in the “Downloaded� section of the Fitness app.

Is Fitness+ worth it if I already go to a gym? It depends. If you like guided classes and want to track progress with your Watch, it’s a good supplement. If you prefer free weights and your own routine, it may be redundant. The yoga and core classes are genuinely useful for recovery days.

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in t | Workout time | min | 30 | 1 | 240
in c | Calories burned | kcal | 200 | 0 | 2000
in m | Move goal | kcal | 500 | 50 | 1500
out p | Move goal progress | % | c / m * 100 | 1
out r | Calories per minute | kcal/min | c / t | 2