There is a specific kind of panic that sets in around 8:00 PM when you glance at your wrist and see your Apple Watch rings are still wide open. We have all been there. You had a busy day at work, the commute was long, or maybe you just got caught up in a Netflix binge. Whatever the reason, those red, green, and blue circles are judging you, and you need a solution—fast.
Enter Apple Fitness+. Since its launch, this platform has evolved from a simple library of workout videos into a comprehensive fitness tool integrated deeply into the Apple ecosystem. But with thousands of workouts available, scrolling through the library can sometimes take longer than the workout itself. To help you stop scrolling and start sweating, we have curated the best Apple Fitness+ workouts designed specifically to help you close your Move, Exercise, and Stand rings efficiently and enjoyably.
Pro Tip: Before you start, make sure your Apple Watch is charged and securely fastened. There is nothing worse than crushing a 20-minute HIIT session only to realize the sensors didn't track your heart rate properly!
1. The Move Ring: High-Octane HIIT and Dance
If your red "Move" ring is lagging behind, you need intensity. You need workouts that spike your heart rate quickly and keep it there. The most efficient way to burn active calories on Apple Fitness+ is undoubtedly through High-Intensity Interval Training (HIIT) or Dance workouts.
HIIT with Bakari or Jamie-Ray
If you have ever taken a class with Bakari, you know he defies the laws of physics. His energy is infectious, and his workouts are designed to maximize calorie burn in short bursts. Look for his 20-minute HIIT sessions. These usually involve a series of moves done for 40 seconds on, 20 seconds off. The beauty of HIIT is the "afterburn" effect, meaning your body continues to burn calories even after you have showered and sat down for dinner.
Dance with LaShawn or Ben
If the idea of burpees makes you want to cry, head over to the Dance category. Dance workouts are deceptive; they feel like a party, but they are serious cardio. LaShawn’s hip-hop routines or Ben’s "Throwback Hits" are fantastic for burning calories without feeling like you are "working out." You will be so focused on getting the choreography right that you won’t notice your heart rate climbing into zone 4.
Here is why these are perfect for the Move ring:
- The Burn Bar: This on-screen metric compares your effort to everyone else who has done the workout. It is a fantastic psychological trick to make you push just a little harder, resulting in more active calories burned.
- Music Integration: The editors at Apple sync the beat drops perfectly with the intervals. When the chorus hits, you sprint. It makes the effort feel natural rather than forced.
2. The Exercise Ring: Strength and Core Efficiency
The green "Exercise" ring fills up whenever your heart rate goes above the level of a brisk walk. While cardio is great, Strength and Core training are essential for longevity, metabolism, and functional fitness. Plus, Apple Fitness+ has mastered the art of the "efficient" strength workout.
Total Body Strength with Gregg or Kyle
You do not need a fully equipped gym to get a green ring workout. Filter the Strength workouts by "No Equipment" or "Dumbbells" depending on what you have at home. Gregg often focuses on functional movements—squats, lunges, and presses—that mimic everyday life. These compound movements recruit multiple muscle groups at once, which keeps your heart rate high enough to count toward your Exercise minutes while building muscle.
Core with Betina
Never underestimate a 10-minute Core workout. If you have 10 minutes left to close your Exercise ring, do not just pace around your living room. A core workout with Betina will torch your abs and get your heart pumping. Many users find that stacking a 10-minute Core workout after a run or a walk is the perfect way to round out a 30-minute exercise goal.
Modification Note: Every Apple Fitness+ workout features three trainers on screen. One always demonstrates a modified, lower-impact version of the move. If you are recovering from an injury or just starting out, follow the trainer on the left (usually) to keep moving without risking strain.
3. The Stand Ring: Mindful Cooldowns and Yoga
The blue "Stand" ring can be the most frustrating of them all. You might have run a marathon in the morning, but if you sat at a desk for the rest of the day, that ring might not close. Sometimes, you need to grab a stand hour late at night, but you don't want to wake yourself up with adrenaline. This is where the lower-intensity workouts shine.
Yoga with Jessica or Jonelle
Yoga is the perfect way to earn Exercise minutes and Stand credit without the high impact. Jessica’s "Energetic Flow" classes generate surprising heat, while Jonelle’s "Slow Flow" is perfect for winding down. If you have been sitting all day, a 20-minute hip-opener yoga session feels like medicine for your back and hips.
Mindful Cooldowns
These are the unsung heroes of the platform. Ranging from 5 to 10 minutes, these sessions combine light stretching with a short meditation. They count toward your rings! If it is 9:50 PM and you need one more stand hour and a few calories to hit your goal, do a Mindful Cooldown. It signals to your body that the day is done, helps lower cortisol, and closes that gap in your rings.
4. Breaking the Routine: Time to Walk and Run
Sometimes, the best way to crush your rings is to get away from the screen entirely. Apple’s audio-only experiences, "Time to Walk" and "Time to Run," are vastly underrated features that leverage your Apple Watch and AirPods.
Time to Walk
Imagine going for a stroll with Prince William, Dolly Parton, or Jason Segel. That is essentially what "Time to Walk" is. It is an inspiring mix of storytelling and music. You select the episode on your Watch, grab your headphones, and head outside. The episodes usually last between 20 and 40 minutes.
Why this works for everyday users:
- Mental Health: It gets you outside for fresh air, which is a massive mood booster.
- Photo Integration: As the guest tells a story, photos appear on your Watch face to illustrate the moment. It is an immersive documentary for your ears.
- Automatic Tracking: It automatically starts an Outdoor Walk workout, ensuring every step counts toward your rings.
Time to Run
If you want to pick up the pace, "Time to Run" offers coached runs based on iconic locations like London, Miami, or Yosemite. The coaches curate playlists that match the vibe of the city and give you coaching cues on form and intensity. It turns a boring jog around the block into a virtual destination run.
5. The Secret Weapon: Stacking Workouts
One of the best features Apple added to Fitness+ is the ability to "Stack" workouts. Previously, you had to stop a workout, navigate back to the menu, find the next one, and start it—giving you ample time to talk yourself out of continuing. Now, you can build a playlist of workouts that play back-to-back seamlessly.
The Perfect "Ring Crusher" Stack
If you have 45 minutes and serious ring goals to hit, try building this exact stack:
- Warm-up: 10-minute Core (wakes up the body).
- Main Event: 20-minute HIIT or Strength (burns the calories).
- Finisher: 10-minute Yoga (stretches the muscles).
- Recovery: 5-minute Mindful Cooldown (mental reset).
By stacking these, you transition immediately from high intensity to recovery. You will likely find that you burn more calories because your heart rate stays elevated during the transitions, rather than dropping while you surf the menu.
Did you know? You can save your Stacks to your library now. If you find a combination that perfectly fits your lunch break or your Saturday morning routine, save it so you don't have to rebuild it every time.
Closing your rings is about consistency, but it is also about variety. Doing the same run every day can get stale, and your body eventually adapts, burning fewer calories for the same effort. Apple Fitness+ offers the variety needed to keep your body guessing and your mind engaged. Whether you have 5 minutes or 45, there is a class waiting to help you turn those rings into a satisfying, colorful explosion of fireworks on your wrist. So, grab your water bottle, pick a trainer, and let's close those rings!