19th Mar 2020

3 free exercise programmes to start your fitness journey

Amie Mills

By Get Active 

“Where or how do I begin?”

Beginning any journey is intimidating, let alone one that is health and fitness related.  Unless you are a personal trainer, creating routines and tracking your fitness journey can be a difficult task. Luckily, with the help from technology, you can now train like a pro – and even better, for free! 

Here is a short list of free exercise programmes to start your fitness journey. 

Couch to 5K

Couch to 5K is for everyone. Whether you’ve never run before or want to get fitter, the app is a free and easy way to get healthier. 

The programme consists of nine weeks of  podcasts that will gradually take you from the couch to running 5K in nine weeks. The plan involves 3 runs a week, with a rest day in between. Each week has a different schedule of walking and running, enabling you to build up your fitness and stamina. 

To support you on your journey and help you track your progress, you can choose from a range of coaches, including Michael Johnson, Sanjeev Kohli and Sarah Millican. 

Download for iPhone

Download for Android


Image taken from the Apple Store.

Image taken from the Apple Store.

NHS Strength and Flexibility 


The NHS Strength and Flexibility programme helps you to improve your strength and flexibility. The podcasts support you through a 5-week plan with a series of equipment-free exercises. 

Similar to Couch to 5K, you should complete each podcast at least 3 times a week before progressing on to the next podcast. The workout instructions are easy to follow, making sure that each exercise is performed correctly. 

By week 5, you will be doing press-ups, and squats with ease! 


Download for iPhone

Active 10


The Active 10 app is a great walking tracker app from the NHS to help you monitor and gradually increase your brisk walking levels. The app shows you how much walking you’re doing and is designed to support you every step of the way. Increase your daily levels of exercise with achievable milestones and receive rewards when you hit your goals! ent-free exercises. 

The app is perfect for those starting from low levels of activity and is perfect to fit into your daily routine – from a lunchtime walk to walking the dog. Just 10 minutes of brisk walking every day can boost your energy, improve your mood and lower your risk of serious illnesses like type 2 diabetes. 


Download for iPhone

Download for Android

Image taken from the Apple Store.

Always see a GP and discuss with them before you start any fitness programme if you have any health concerns.


Being active is about finding out what works for you. We can help you find loads of great activities to choose from, however fit (or unfit) you think you feel.