Let’s be honest: owning an Apple Watch changes the way you look at your wrist. At first, it’s just about checking notifications or seeing who’s calling without digging your phone out of your pocket. But then, you see them: the Activity Rings. That red Move ring, the green Exercise ring, and the blue Stand ring. Suddenly, closing them becomes a daily mission.
If you have been staring at your rings wondering how to close them without mindlessly running on a treadmill, you have a secret weapon right in your pocket (or on your Apple TV). Apple Fitness+ has grown from a small collection of videos into a massive, world-class library of workouts that integrate seamlessly with your Apple devices. The magic isn't just in the video; it’s seeing your real-time heart rate and calorie burn projected on the screen in front of you.
Whether you are a total beginner or a seasoned athlete, the library can be a little overwhelming because there is simply so much content. To help you cut through the noise and get that heart rate up, we have curated five specific workout types and sessions you need to queue up today.
Pro Tip: Before you start, make sure you have "Stacks" enabled. This feature allows you to line up multiple workouts back-to-back (like a 10-minute Core followed by a 20-minute Yoga cooldown) so you don’t have to fiddle with your phone with sweaty hands between sessions.
1. The "I Only Have 20 Minutes" HIIT Session
High-Intensity Interval Training (HIIT) is the bread and butter of the busy Apple user. If you have ever felt like you don't have enough time to get a "real" workout in, this is where you start. Apple’s HIIT workouts are designed to give you maximum caloric burn in minimum time by alternating between bursts of intense activity and short recovery periods.
We recommend starting with a 20-minute HIIT with Bakari. Bakari is widely known in the Fitness+ community for his infectious energy and his ability to make you smile even while you are gasping for air. These workouts usually require no equipment—just your body weight—making them perfect for a quick lunch break session or a hotel room workout.
What makes these sessions unique to the Apple ecosystem is the Burn Bar. This onscreen metric compares your effort to everyone else who has ever done that specific workout. It’s anonymous, but it taps into that competitive spirit.
- Why try it: It boosts your metabolism for hours after you finish.
- What you need: A yoga mat and a towel (you will sweat).
- Watch out for: The burpees. There are always burpees, but the modifications provided by the trainers make them accessible for everyone.
2. The "Time to Walk" Experience
This isn't a traditional video workout, and that is exactly why it’s on this list. "Time to Walk" is an audio experience designed exclusively for the Apple Watch, and it is arguably the most underrated feature of the service. It encourages you to step outside, get some fresh air, and listen to stories from influential people.
Imagine going for a stroll with Prince William, Dolly Parton, or Shawn Mendes. As you walk, they share personal stories, life lessons, and music that means something to them. When they mention a photo, your Apple Watch vibrates and displays that image on your wrist. It creates an incredibly intimate storytelling experience that also happens to contribute to your green Exercise ring.
For many users, this is a mental health tool as much as a physical one. It breaks the monotony of a silent walk or the chaos of a loud gym.
Did you know? "Time to Walk" episodes are automatically downloaded to your Apple Watch when it’s charging and connected to Wi-Fi, so you don’t need your iPhone with you to listen. Just grab your AirPods and go.
3. Strength Training with Gregg or Kyle
There is a common misconception that you need a gym membership and heavy barbells to build strength. Apple Fitness+ proves that wrong with their Strength category. These workouts are vital for bone density, metabolism, and functional movement—helping you lift groceries or pick up your kids without straining your back.
Try a 30-minute Total Body Strength workout. The trainers, particularly Gregg and Kyle, are excellent at explaining form, which is crucial when you aren't working with a personal trainer in real life. They will guide you through compound movements like squats, lunges, and overhead presses.
One of the best features here is the music integration. Apple Fitness+ editors curate playlists that sync perfectly with the reps. When the beat drops, you lift. It sounds simple, but it provides that extra push when your muscles are starting to fatigue.
- Beginner Focus: Look for the modifier trainer (the person in the back left) who will show you how to do the moves without weights or with limited range of motion.
- Equipment: A pair of light and heavy dumbbells is recommended, but two water bottles can work in a pinch!
4. Energetic Flow Yoga for Recovery
If you are an everyday user who sits at a desk, stares at a MacBook, or commutes in a car, your hips and back are likely tight. Yoga on Apple Fitness+ is approachable; it isn't about chanting or twisting yourself into a pretzel, but rather about mobility and stability.
We recommend trying a 20-minute Energetic Flow with Jessica or Dustin. Unlike "Slow Flow" which holds poses for a long time, Energetic Flow keeps you moving. It raises your heart rate slightly while stretching out those tight hamstrings and opening up your chest.
This is the perfect "rest day" workout. It closes your rings without exhausting your central nervous system. Plus, the production quality of the Fitness+ studio—with its warm wood tones and calming lighting—looks absolutely stunning on an iPad or Apple TV, helping you get into a zen headspace.
5. Dance: The "Exercise in Disguise"
Sometimes, you just don’t want to "work out." You don’t want to count reps, and you certainly don’t want to do a plank. That is where the Dance category shines. It is pure dopamine. The choreography is broken down into simple blocks, so even if you have two left feet, you can follow along.
Queue up a 20-minute Dance with LaShawn or Ben. They often feature themed playlists, from "Throwback Hits" to "Latin Grooves." You will be surprised at how high your heart rate gets just by trying to keep up with the steps. It’s fun, it’s silly, and it burns a surprising amount of calories.
The best part? No one is watching. You are in your living room. You can miss every step, look completely ridiculous, and still get a fantastic workout. It’s about movement, not perfection.
Family Fun: Dance workouts are the easiest way to get kids involved. They love the music and the visual energy of the trainers. It’s a great way to turn screen time into active time.
How to Get Started Today
Ready to close those rings? Here is a quick checklist to ensure your first session goes smoothly:
- Check your gear: Ensure your Apple Watch is charged. There is nothing worse than getting ready to work out and seeing the red battery icon.
- Use the Filters: In the Fitness app, don't just scroll endlessly. Use the "Filter" button at the top right to sort by Trainer, Time (5, 10, 20, 30, or 45 mins), and Music Genre.
- AirPlay is your friend: While the iPhone screen is fine, AirPlaying the workout to a compatible TV or using the Apple TV app makes a huge difference. Seeing the trainers life-size helps you mimic their form more accurately.
Apple Fitness+ is more than just a library of videos; it’s a tool that integrates deeply with the technology you already use every day. By trying these five diverse workouts, you aren't just exercising; you are building a routine that keeps you healthy, happy, and yes—keeps those rings closed.