I'm considering quitting the gym to save money. What should I look for in an online fitness program or coach for home workouts?

• Online coaches or workout plans can be worth investing in, especially if you want to exercise at home.
• Don't choose one that involves just HIIT or focuses on aesthetics, personal trainer Tom Lowe said.
• Look for a program led by a qualified coach with different levels that allows you to progress.

Dear Rachel,

With inflation making things more expensive, I'm considering ditching my gym membership for a cheaper home workout plan. There are so many on offer, what should I look for when deciding what to subscribe to? I have one set of dumbbells and some resistance bands, but don't want to buy any more equipment. Thanks!

— Saving on Squats

Dear Saving,

I, like most people, feel your pain right now — things are very tight and a lot of us are looking to save money. It's great to hear, however, that you want to prioritize your fitness and invest in your health at a lower cost.

You can absolutely get a great workout in from home, which is something a lot of us learned during the coronavirus pandemic.

There are lots of options out there, including workout program apps that update as you progress, trainers who share live workout videos you can follow along with, and online coaches who check in personally with their clients.

It's understandable that you feel overwhelmed by choice, but don't worry. I asked personal trainer Tom Lowe what you should look for in an online at-home workout progam— and any red flags.

Don't just do HIIT

I've seen lots of workout programs that are just high intensity interval training (HIIT), but Lowe said while there's nothing wrong with HIIT in moderation, doing it four to five days a week can put too much stress on the body.

"HIIT is great when complemented around a full body strength program," he told Insider. "It should be an addition to your training to help improve overall fitness levels and create that slightly higher calorie burn for a session."

Lowe said: "Resistance training is an absolute must in any decent home workout program."

Doing HIIT without strength training can lead to injuries, Lowe said, and it's a myth that HIIT is better than other types of workouts when it comes to fat loss, personal trainer Luke Worthington previously told Insider.

"Going to a HIIT class will not improve your body composition," Worthington said. "It might get you exercising, but it doesn't do anything else."

To lose fat, you should strength train and be in a slight calorie deficit, he said. This has always worked for me too.

Check the coach's credentials

When searching for a coach or plan, check they are fully qualified and not just someone with a big Instagram following, as personal trainer Liam Cavanagh previously told Insider.

If it's unclear, reach out and ask.

Ideally, you want a private group for paying members, perhaps with live workouts, in addition to a one-off plan you can follow on your own, Lowe said. Personal trainer Jordan Syatt's Inner Circle, for example, has a strong community.

Also consider looking for a coach who offers regular check-ins, which will hold you accountable but also allow you to ask questions and give feedback, Lowe said.

Choose a plan which has different difficulty levels and a clear way to progress

Check to see if the coach or workout program offers multiple plans and options to make workouts easier or harder, Lowe said.

"If all you're seeing is programs advertised like 'six-week abs' or 'beach body shred,' this is a big red flag," he said. "These programs and names have been set up as clickbait to suck you in and make a quick sale."

Instead, look for a progressive workout plan that isn't centered around a specific timeframe or aesthetic change, such as a functional full body home workout plan, or something with beginner, intermediate, and advanced options, Lowe said.

"These are all great signs that the programming has been well thought out and there are progressions which allow you to improve realistically and safely over time," he said.

Check the equipment list matches what you have too.

Try before you buy

Take advantage of the free trials that some workout plans offer before you commit your time and money. You could even try a few before deciding which you prefer.

Check reviews from real customers (not just testimonials on the website) and ask friends what they use and rate. If you decide to do the same one, that can add an extra layer of fun, Lowe said.

If you decide you would rather go for a workout app than an online coach, but aren't sure exactly what style of training you want to do, try one like Sweat or HWPO, which have various tracks you can swap between.

I train in the gym, but I've followed programs on both of these apps over the years — they're well planned, have progression, and I love not having to decide what to do each workout.

It's a bit like dating: scout around, think about what you really want, and don't rush into committing.

Wishing you well,

Rachel

As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks with some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

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