A comprehensive guide to online weight loss programs

Not everyone has to get to the gym. So why not work out at home? We've compared some of the top weight loss programs by price, time and free trial.

Struggling to start tackling your fitness goals? Or have you just hit a plateau and can't shift the extra weight? These are all genuine concerns that occur during a weight loss journey.

A weight loss program could be the answer. Think of it as having your own personal trainer, conveniently available in an online program. This means you can easily view it on a phone, laptop or tablet.

But with so many weight loss programs on the market, it can be hard to decipher which one best meets your individual needs. This could be dependent on how long the program is, how long the workouts are and if any nutrition advice is provided. We've compared some of the online weight loss programs on the market so you can make your decision just that little bit easier.


Designed for women and men


1. Bikini Body Guide/SWEAT with Kayla

Kayla Itsines has been a personal trainer for over 10 years and has since developed the Bikini Body Guide with her partner Tobi Pearce. Millions of women around the world use the original program, which led to the development of the SWEAT app. Within the app, you can find all updated versions of the guides and nutrition guides with plenty of recipes to choose from.
  • How long is the program? Bikini Body Guides run for 12 weeks.
  • How long are the workouts? 28 minutes.
  • Is there nutrition help? Yes, there are weekly meal plans and shopping lists. Meal plans are suitable for vegetarians, pescatarians, lacto-ovo vegetarians and vegans.
  • Where can you do it? At home or the gym.
  • How much does it cost? Monthly membership of $20 or a yearly membership of $119.95.
  • Is there a free trial? Yes, there's a 7-day free trial for the SWEAT app.

Image: Instagram user kaylaitsines


2. Fitaz

Fitaz is a complete training and nutritional guide. There are two programs available: Fitaz which covers 28 days and FitazFK which is an 8-week guide. The 28-day program includes help with exercise and nutrition, a planner and tips and tricks from the Fitaz fitness experts. It's designed to work for people who want quick results, which is why Fitaz developed the 8-week guide (FitazFK) for those who want to progressively improve on their healthy lifestyle.

  • How long is the program? Choose between a 28-day guide or an 8-week guide.
  • How long are the workouts? 28 minutes.
  • Is there nutrition help? There's a nutrition guide but it doesn't have vegetarian options.
  • Where can you do it? Workouts can be done at home or the gym.
  • How much does it cost? Fitaz is $28 and FitazFK is $56; these are one-off payments to use the guides.
  • Is there a free trial? No.

Image: Instagram user fitazfk


3. 12 Week Body Transformation by Michelle Bridges

Michelle Bridges has been a key part of the Australian fitness industry for years. She was a trainer on The Biggest Loser and developed her own online program in 2010. The 12 Week Body Transformation guide includes nutrition guides, fitness help, mindset videos every week and support from others in the community. According to the site, the members have lost over 1.5 million kilograms with these guides.

  • How long is the program? 12 weeks.
  • How long are the workouts? Michelle recommends you exercise for 1 hour each time, 4–6 days a week.
  • Is there nutrition help? Tailored meal plans, recipes and options for 8 dietary preferences.
  • Where can you do it? Workouts can be done at home or the gym.
  • How much does it cost? You can decide between a one-off upfront payment of $199 or 12 weekly instalments of $20.
  • Is there a free trial? Yes, there's a free sample available.

Image: Instagram user mishbridges


4. 28 by Sam Wood

Sam Wood's theory is that all you need is 28 minutes of your day and your phone to get in the best shape of your life. His online program is crafted with exercise programs, nutrition guides and mindfulness help from Sam. With over 16 years' experience in training people, Sam Wood knows how to create a sustainable weight loss program that can be used long term.

  • How long is the program? As long you choose because it's a lifestyle program.
  • How long are the workouts? 28-minute workouts, 5 days a week.
  • Is there nutrition help? Meal plans are available. 28 by Sam Wood offers meat-free Mondays, vegetarian, pescatarian and gluten-free options.
  • Where can you do it? Workouts can be done at home or the gym.
  • How much does it cost? Monthly membership of $59.
  • Is there a free trial? No, but you can cancel at any time with a no-lock-in contract.

Image: Instagram user 28bysamwood


Designed for women only


5. The Healthy Mummy

With testimonials from real mums showcasing their real results,The Healthy Mummy is growing very quickly in the fitness market. You get daily support and motivation from the experts and other mums going through the challenges of losing that baby weight. The membership gives you access to an app that stores workouts, recipe ideas, meal plans and ongoing support.

  • How long is the program? The program begins with a 28-day challenge.
  • How long are the workouts? The timing of the workouts varies.
  • Is there nutrition help? Yes, there are recipe ideas and meal plans on offer.
  • Where can you do it? At home or the gym.
  • How much does it cost? Monthly membership of $45, a 3-month subscription of $79 and 12 months for $179.
  • Is there a free trial? No, but you can cancel at any time.

Image: Instagram user thehealthymummy


6. Work it with MG

Madalin Giorgetta started following the Bikini Body Guide by Kayla Itsines and has since moved on to create her own fitness app. Work it with MG is a health and fitness app curated to focus on training, nutrition, stress and sleep. At the start of your journey, the app is customised for you. You decide on your goals, the type of training system you want to follow and your fitness levels. You get updated workouts every four weeks and online support.

  • How long is the program? For however long you want because it's a lifestyle program.
  • How long are the workouts? No set time as workouts are customised to you.
  • Is there nutrition help? Customised meal plans, with vegetarian options available.
  • Where can you do it? You can pick workouts to do at home or at the gym.
  • How much does it cost? $19.95 per month or $119.95 for the year.
  • Is there a free trial? There's 2-week free trial.

Image: Instagram user workitwithmg


7. Tammy Fit by Tammy Hembrow

Tammy Hembrow grew her Instagram following quickly and shared her fitness progress through two pregnancies. She designed a fitness and healthy lifestyle program so you can get fit and easily track your progress. It includes video tutorials, exercise instructions and recipes. Tammy has also developed online programs that are available with a one-off payment if you don't want to commit to an app subscription.

  • How long is the program? For as long you want because it's a lifestyle program.
  • How long are the workouts? Timing varies between the different workouts.
  • Is there nutrition help? Yes, the app includes clean meal plans and hundreds of healthy recipes. There are also options suitable for vegans and vegetarians.
  • Where can you do it? Workouts can be done at home or the gym.
  • How much does it cost? You can decide between a monthly subscription of $15.50, quarterly subscription of $40 or annual subscription of $74.
  • Is there a free trial? Yes.

Image: Instagram user tammyhembrow


8. Sweat It by Sarah's Day

Sarah's Day is a health and fitness lifestyle guru on YouTube and Instagram. She has curated two different ebooks, Sweat it to Shred it and Sweat it Reload. Both revolve around maintaining an active lifestyle and the exercises included are unique and dynamic. Each guide covers eight weeks. They're customisable as there are different kinds of exercise plans, e.g. for shredding and for toning.

  • How long is the program? 8 weeks.
  • How long are the workouts? The workouts vary in time.
  • Is there nutrition help? No, the guides are purely concentrated on fitness.
  • Where can you do it? Workouts can be done at home or the gym.
  • How much does it cost? $70 for an 8-week exercise guide.
  • Is there a free trial? No.

Image: Instagram user sarahsday


9. Keep It Cleaner

Keep it Cleaner is an online lifestyle program, created by two Aussie models, Steph Claire Smith and Laura Henshaw. This program includes workouts, healthy eating recipes, access to mediation sessions and life hacks to help you get through the transition into an overall healthier lifestyle.

  • How long is the program? For as long you want because it's a lifestyle program.
  • How long are the workouts? It varies as the workouts cover HIIT (high-intensity interval training), boxing, running and strength training.
  • Is there nutrition help? Keep it Cleaner offers weekly meal plans and shopping lists. Meal plans are gluten-free friendly and include vegetarian options.
  • Where can you do it? At home or at the gym.
  • How much does it cost? Monthly membership of $19.50, a 3-month subscription for $49.50 or 12 months for $115.
  • Is there a free trial? No.

Image: Instagram user keepitcleaner


10. Emily Skye F.I.T

Emily Skye worked as a personal trainer and fitness model before developing her own app called F.I.T. The training style revolves around HIIT, resistance and weight training and lessons on stretching. The app provides help with exercise and nutrition, beauty classes, online support from others in the community and help with meditation.

  • How long is the program? It's a lifestyle program so as long you want.
  • How long are the workouts? It varies depending on the workout.
  • Is there nutrition help? Meal plans are provided with both vegetarian and gluten-free options available. There are also automated shopping lists available.
  • Where can you do it? Workouts can be done at home or at the gym.
  • How much does it cost? A 1-month subscription is $20, 3-month subscription is $50 and a 12-month subscription is $119. There's a no-lock-in contract and you can cancel at any time.
  • Is there a free trial? Yes, for 7 days.

Image: Instagram user emilyskyefit


Top picks of the perfect workout gear to help you get started:

adidas Originals white and navy Falcon sneakers
adidas Originals white and navy Falcon sneakers

ASOS

Nike Running Epic React Flyknit Sneakers In Grey And Black
Nike Running Epic React Flyknit Sneakers In Grey And Black

ASOS


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