Workouts

Get To Know The Workouts Offered On iFit

Get To Know The Workouts Offered On iFit | NordicTrack Blog

Not all workout programs are created equal. One workout program may lack what another program may excel in. For instance, you may want to do a strength training session then cooldown with a yoga workout, but the workout program you currently have may not offer both workout options. It can be frustrating, time-consuming, and draining to find and download many different workout programs or apps to access all the workouts you want. 

Thankfully, the glorious world of iFit® has a large variety of workout programs for you to choose from based on your mood and physical fitness level all in one virtual training program. Whatever the case may be, iFit is packed with challenging, yet entertaining workouts that’ll leave you hungry for more.

Let’s go over what kind of workouts you can see on iFit:

Running Workout Programs

There are multiple health benefits associated with running––including strengthening muscles, improving cardiovascular, and even maintaining a healthy weight. So, it’s come to no surprise that iFit has built its foundation on running with multiple running series and workout programs. 

Try one of these running programs on iFit:

Beginner 5K Running Series Program

Walking Workout On iFit – NordicTrack Blog

Over a course of 12 weeks, each workout will help increase your speed and build your endurance one step at a time as you work your way towards the finish line. At this rate, you’ll finish your next 5K in no time!

Calorie-Burning Running Program 

With the iFit Calorie Burn training program, you will incinerate calories during 14 different workouts. For 4 weeks, this progressive program will push you to burn calories and build your endurance every time you step on your treadmill.

100-Mile Challenge Running Program

Running 100 miles in one month can leave you feeling confident, strong, and fit! This 4-week challenge consists of 25, 4-mile runs that span across the globe. From flat, open fields to gorgeous canyon roads, you’ll be able to soak in the beauty of the world while improving your personal health and wellness. Don’t let the numbers get in your way. This program is sure to get your heart pumping as you embark on one of the most rewarding challenges yet!

Marathon Madness Running Program

This program consists of ten courses in ten cities, popular for their beautiful landscapes. You’ll pass capitol monuments, lakeside trails, and magnificent vistas. This program is a must for anyone aching for a taste of some of the most famous running routes in the marathon world.

Cycling Workout Programs

A great thing about cycling is that it’s relatively low-impact, so you can burn serious calories without putting too much pressure on your joints, and still get a full-body workout on a bike––rest assured that you’re challenging your body the way you want.

Better yet, avoid boredom as you train on your NordicTrack bike with these cycling workout programs:

30-Day Fresh Start For Bikes

Cycling Workout – NordicTrack Blog

Kick off your cycling workouts with this iFit 4-week progressive program. Each workout is time-based and includes programmed incline and decline. Simply join the program, press start on your bike, and let the programmed workouts guide you to becoming the new you!

Hill Climbing Program

Gear up, and get ready to start climbing like a pro. These 10 workouts will maximize your climbing potential in less than an hour. Whether you’re looking for long sustained hills or short hill sprints, this is the program for you.

Speedy Rides Program

You can save hill climbing for another day—these rides are all about speed. Whether you’re working on cadence or you just want a flatter ride, this program has just the workout. Plus, each workout is in a different location around the world. From New Zealand to Scotland to the Åland Islands, you’ll enjoy spectacular views of lakes, fiords, and islands from the seat of your bike.

Rowing Workout Programs

The great thing about rowing is that you can experience the same great benefit from cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training all from working out on a rower. They share the same kind of aerobic activity benefits without adding too much stress on your joints. On top of that, rowing health benefits include strengthening your heart and increasing your endurance.

Check out these rowing iFit workout programs that you won’t find anywhere else:

500-Meter Chase Program

iFit trainer, Alex Gregory, will lead four, 2-minute intervals where you’ll be aiming to row near 500 meters. This chase will not be easy, but give it your all as you work to see how far you can go.

Head Of Charles Race Program

Join 3-time coxswain Olympian, Mary Whipple, and her crew as they compete in the Head of the Charles Regatta. You’ll start with a long warm-up and drills before starting the race.

Strength Training Workout Programs

Strength training can benefit any man and woman, especially since our muscle mass tends to decrease as we get older. So, it’s important to help reverse that trend and strengthen our bones, as well as promote more flexibility with strength training workouts. As an added bonus, strength training also controls your body weight. As you gain more muscle, you’re capable of burning calories more easily.

Thanks to iFit, you can experience strength training with some of the best in the fitness game. Work out with highly experienced, certified personal trainers––even Olympic gold medalist trainers as they lead you towards the best fitness of your life. 

Strength Training 101 Program

Improve your total-body strength with iFit trainer, Gideon Akande. He’ll coach you through 15 beginner workouts, emphasizing the basics of weightlifting, as well as proper technique and form.

NextLevel Strength Training Program

iFit trainer, John Peel, takes you through 12 weeks of carefully planned workouts to increase your overall strength and fitness. Throughout this intermediate program, you’ll use a variety of equipment, including kettlebells, dumbbells, resistance bands, and loop bands. You’ll complete three workouts each week, rotating between upper, lower, and total body!

Yoga Workout Programs

Yoga may not seem to be as strenuous as other workout programs; however, iFit yoga workout programs are constructed to challenge you to the utmost degree, physically and mentally. The benefits of yoga include maintaining a balanced metabolism, protection from injury, and improved respiration, energy, and vitality.

See for yourself by stepping on your mat with one of these iFit yoga workouts:

Workouts On iFit – NordicTrack Blog

Full-Body Yoga Workout In Thailand

In this yoga flow, you’ll use your entire body, moving smoothly from one pose to the next. Enjoy the ocean views as you practice with iFit trainer, Briohny Smyth, near the beach in Thailand.

Glute Sculpting Yoga

Tone your glutes in this yoga flow practice with iFit trainer Briohny Smyth. You’ll be right next to a beautiful beach in Thailand as you work on strengthening your backside.

Global Workout Programs

Were you aware that opening your mind to a multicultural environment can lead to subsequent career success? Adapting and learning about new cultures can have profound effects on your psychological approach and engagement with others. So, as you work your body with these iFit global workouts, you’re also working on your adaptability and social engagement. Sounds like a win win to us!

These are only a few of the many incredible global workout programs that are available on iFit. Start exploring the world with these workout programs:

Around The World In 30 Days

Enjoy a taste of all seven continents with this travel-lover’s program designed to soothe your wanderlust. Get ready for a month of globally-scenic workouts, from snowy Antarctica to the land down under. Discover ancient ruins, enjoy sun-kissed beaches, and climb snow-peaked mountain tops as you travel through exquisite, culturally-diverse locations across the world.

Backpack Europe

You can see it all in a two-week tour of Europe. Catch breathtaking views of high mountain lakes, climb to the summit of a Greek isle, explore an Icelandic waterfall, and stand atop an iconic 2,000-foot cliff in Norway. This is just the start of what you’ll see as you traverse the trails of the untouched European countryside and enjoy the artistry of the flawless landscapes.

Bucket List Rides

Are you ready for an adventure? This program lets you train in some of the most beautiful locations around the world. With breathtaking beaches, magnificent mountains, and alluring architecture, you’ll never know what you’ll encounter as you ride through these ten gorgeous destinations. Get ready for the training trip of a lifetime!

Hiking Workout Programs

Hiking is a great way to see the outdoors and admire what mother nature has put in place for our enjoyment; however, there are also limitations placed on us when we are allowed to enjoy these scenic views. Weather, personal health conditions, natural disasters, and financial hardships can all contribute to limiting our explorations. 

Luckily, iFt has given us the opportunity to continue our journeys around the world all year long, 24/7. Furthermore, iFit has even made it cheaper for us all to travel to the most beautiful hikes in the world. Forget the expensive flights, hotels, and overpriced foods and drinks. Grab your favorite hiking gear, and check out these hiking workout programs that’ll only give you a taste of what is available on iFit: 

25 Greatest Climbs

Prepare yourself to seriously hike during these 25 climbs throughout mountain passes around the world. Over the course of 25 routes, you’ll complete over 50,000 feet in elevation gain. Your legs will burn, but it’ll all be worth it to see the gorgeous views from the top.

Machu Picchu Climb

iFit Incline Workout – NordicTrack Blog

Push yourself to new limits as you climb this monumental masterpiece in the Andes Mountains of Peru. Trek through 10 workouts as you conquer the mountainous natural giant, one step at a time. Take a first look at breathtaking landscapes and jaw-dropping views of Google Maps™ long-awaited release of this world-renowned, iconic landmark.

Hit The Trail Program

These trails will keep you on your toes as you climb the mountains in Colorado, or scale volcanoes in Hawaii. Just start at the trailhead, and see where the path can take you. The views are always worth the climb.

Walking Workout Programs

Walking is the beginning stage for us all. We must learn to walk as toddlers before we can run, so it’s a good idea to learn to walk properly with good form before you jump too far ahead. And with these iFit walking programs, you’ll increase your cardiovascular and pulmonary fitness, improve your balance, strengthen your bones, and even reduce body fat––providing you with a great foundation to help you, as well as maintain your overall health. 

Power Walk Program

This program is safe and easy to get started with walking. Each workout starts out with a warm up at a speed of 2.5 mph (4.02 kph) for the first quarter mile. After your warm-up, speeds increase to 3-4 mph (4.82-6.43 kph). The final quarter mile of each workout will return speed to 2.5 mph (4.02 kph) for a cooldown.

Incline Walk Program

You may think walking may be easy, at least until you try this incline walking workout program. This program includes 10 progressive incline walking workouts that’ll target your glutes, inner and outer thighs, quads, hamstrings, calves and cardiovascular system––leaving you with the feeling of accomplishment.

Speed Walking Program

Speed walking is a great workout that is low impact. By walking at a brisk, fast pace, you can still challenge your muscles without having to run.

HIIT Workout Programs

You may already be aware that high-intensity interval training is a very efficient way to exercise, and we’re here to remind you and guide you through your workout program. With iFit, you’ll embark on challenging HIIT workouts, yet you may explore a new level of intensity you didn’t know you had in you. iFit trainers push you beyond your comfort zone to a new realm of fitness. Just when you thought you couldn’t handle anymore, your virtual trainer will motivate you to go further. 

On top of the lasting motivation and inspiration iFit trainers bring to your living room, it doesn’t help to be HIITing it in places all around the world––making for a workout that you never want to end. 

Check out these HIIT workout programs that’ll leave you wanting more:

Iceland Cardio HIIT Series

iFit HIIT Workout – NordicTrack Blog

Over a course of four weeks, Hannah Eden will coach you through high intensity, short workouts that combine running and weight training. These twenty- to thirty-minute workouts are intermediate to advanced level. And of course, you’ll be working out in the spectacular country of Iceland. So, while you are getting in an intense workout, check out the volcanoes, waterfalls, geysers, and all of the other things that the amazing country of Iceland has to offer.

Cardio HIIT Program

Work your body head-to-toe as you say goodbye to calories, and hello to a new you! With 11 fast-paced, interval workouts, your heart will be racing the whole way through. Now the only question is: can you keep up?

Time Crunch Workout Programs

Some days call for anything and everything except working out––whether you don’t have enough time or energy. But working out even just for five minutes can be very beneficial for your health. 

The University of Utah conducted a study that resulted in a decrease of obesity in men and women when they incorporated short bursts of high-intensity activities of fewer or greater than 10 minutes into their everyday life. As you can see, a little goes a long way. 

Let’s start reaping these benefits ourselves, and try one of our time crunch iFit workouts:

Fusion CST Studio Workout

iFit trainer, John Peel, takes you through a quick 15-minute workout that’ll help challenge and strengthen you––leaving you with the feeling of being empowered and ready for your next workout. See his workout below:

City Run In Fujiyoshida, Japan

Join iFit trainer, Ashley Paulson, for a run through Fujiyoshida, Japan. She’ll coach you through ten 30-second pushes at an RPE of 9, showing you beautiful views of Mount Fuji and Lake Kawaguchi.

Active Recovery Workout Programs

Sometimes active recovery can be more beneficial than inactivity due to blood flowing to recover and rebuild your muscles after intense exercise. This helps to reduce lactic acid building up in your muscles, eliminating toxins in your body, and even reducing soreness. 

To start a new active recovery routine, try this recovery walk in Bolivia:     

Tunupa Salt Flats Recovery Walk In Bolivia

Let your body recover as iFit trainer, Hannah Eden, leads you through an easy walk and some freestyle flow stretches.



In highlighting some of the workouts on iFit, we hope that you have a better understanding of what iFit is about. We strive to bring you the best of health and fitness, and we will continue to make your fitness experience one you can look forward to each and every day.  



DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. 
IFIT DISCLAIMER: iFit requires an internet connection and wifi to function.  You will be required to provide your credit card information upon sign-up for iFit. Your Commitment Period may be month-to-month or twelve (12), eighteen (18), or thirty-six (36) months, depending on your agreement. Terms shall apply to your iFit use and subscription during your Commitment Period and any subsequent Renewal Term. Unless you cancel your account or notify us at least twenty four (24) hours prior to the expiration of your commitment period that you do not wish to renew your subscription, your iFit subscription will automatically renew for an additional month, one (1) year, or two (2) year period, as applicable, for the same duration as your initial commitment period (“The Renewal Term”), and you authorize us to bill the then-applicable membership fee and any taxes to the payment method we have on record for you. 


Sources: 

https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits

https://www.ifit.com/library/programDetails/55ba4e9b93b15db70d10e03e/beginner_5k_

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