There is a specific kind of satisfaction that comes with owning an Apple Watch. It isn’t just about checking notifications or seeing the time; it’s about the animation. You know the one: that sparkling, spinning firework display that explodes on your wrist when you finally close all three Activity Rings. It sounds trivial to the uninitiated, but for us, closing the Move, Exercise, and Stand rings becomes a daily mission.
However, we all have those days where life gets in the way. Maybe a meeting ran late, the weather ruined your outdoor run, or you simply lack the motivation to figure out what to do. This is where Apple Fitness+ becomes your secret weapon. It’s not just a library of videos; it is a strategic tool kit designed to help you paint those rings shut efficiently and enjoyably.
Whether you are missing 200 calories on your Move ring or need just five more minutes to close your Exercise ring, there is a class for that. Let’s dive into the best Apple Fitness+ workouts to help you conquer your goals, no matter how much time or energy you have left in the day.
1. Torching the Move Ring: High-Intensity Calorie Burners
The Red Ring—the Move ring—is often the hardest to close because it relies on active calories burned. If you’ve reached the evening and realize you are still 300 calories behind, a casual stroll isn’t going to cut it. You need efficiency. You need to get your heart rate up fast and keep it there.
For maximum calorie burn in minimum time, HIIT (High-Intensity Interval Training) is the undisputed king of Apple Fitness+. These workouts are designed to spike your heart rate with bursts of intense activity followed by short rests. The beauty of the Apple ecosystem is the integration; you can see your heart rate right on the screen, along with the "Burn Bar," which compares your effort to others who have done the workout.
Here are the best classes to ignite that Red Ring:
- HIIT with Bakari: If you are a Fitness+ regular, you know that Bakari’s energy is unmatched. His 20-minute HIIT sessions are legendary for calorie burning. They often involve plyometrics (jumping) that maximize effort.
- Cycling with Kym or Tyrell: If you have access to a stationary bike, cycling classes are incredible for the Move ring. They offer low-impact intensity. Look for classes labeled "Hills" for strength or "Intervals" for pure cardio burn.
- Dance with LaShawn or Jhon: Don’t underestimate the power of dance. A 30-minute dance class can burn a surprising amount of calories because you rarely stop moving. It’s a "stealth" workout—you’re having so much fun learning the choreography that you forget you’re working out until you see the ring close.
Pro Tip: Keep an eye on the Burn Bar on your screen. If you’re trying to close the Move ring quickly, aim to keep your bar in the "Middle of the Pack" or "Ahead of the Pack." This gamification pushes you just enough to burn those extra few calories.
2. Filling the Green Ring: Efficiency and "Stacking"
The Green Exercise ring doesn’t care about how hard you work, only that you are moving briskly. Sometimes, you have the calories burned (perhaps from a long day of walking), but your heart rate wasn't high enough to register as "Exercise" minutes. You might be sitting at 25/30 minutes and just need to cross the finish line.
In this scenario, you don't need to destroy yourself with a HIIT workout. You need consistent, moderate movement. This is the perfect time to focus on strength or core training. These workouts count toward your exercise minutes but allow you to catch your breath.
Try these strategies to fill the green gap:
- 10-Minute Core with Gregg or Kyle: Everyone has 10 minutes. A core workout will get your heart rate into the exercise zone without leaving you drenched in sweat, making it perfect for a lunch break or right before a shower.
- Strength Training (Total Body): Strength workouts keep your heart rate moderately elevated. A 20-minute strength session with Betina or Sam is often exactly what you need to cap off the ring. Plus, you’re building muscle which helps burn calories at rest later.
- Kickboxing with Nez: If you have some aggression to let out along with your energy, Kickboxing is fantastic. It requires zero equipment and keeps you moving constantly, ensuring every single minute of the class counts toward your Green Ring.
One of the best features for the Exercise ring is Stacking. Apple allows you to queue up multiple workouts back-to-back. You can stack a 10-minute Core, a 10-minute HIIT, and a 10-minute Cooldown. Once you hit start, they play seamlessly. This is psychologically easier than committing to a 30-minute slog; you’re just doing three short, manageable tasks.
3. The Blue Ring: Beating the Sedentary Slump
The Stand Ring is the most deceptive of the three. It requires you to stand and move for at least one minute during 12 different hours of the day. We’ve all felt the vibration at 10 minutes to the hour telling us to stand up. But sometimes, standing up and walking to the fridge isn’t enough, or you realize at 9:00 PM that you missed three hours during the workday.
While you can’t go back in time to fix missed hours, you can use Fitness+ to ensure you don’t miss them moving forward. The goal here is "snackable" movement that breaks up long periods of sitting.
- Mindful Cooldowns: These are usually 5 to 10 minutes long. If you’ve been sitting at a desk for three hours, don’t just stand up; do a Mindful Cooldown. It stretches out the hips and back (which get tight from sitting) and guarantees you get credit for that hour’s stand goal.
- Time to Walk: This is an audio experience designed for the Apple Watch. If you need to close a stand hour, grab your headphones and head outside for a 15-minute walk while listening to celebrities and change-makers tell stories. It’s inspiring, and it gets you away from your screen.
Reality Check: If you are completely exhausted but still need to close your rings to keep a streak alive, look for the "Yoga for Every Runner" or "Slow Flow" yoga classes. They count as exercise, they burn active calories, but they feel like a treat for your body rather than a punishment.
4. The "Active Recovery" Day: Closing Rings Without Burnout
One of the biggest mistakes Apple Watch users make is thinking they have to go "all out" every single day to close their rings. This leads to burnout and injury. However, you likely want to keep your streak alive (especially if you are chasing that "Perfect Month" award).
Apple Fitness+ shines here because it validates Active Recovery. You can close your rings gently. You do not need to do HIIT every day. In fact, you shouldn't.
For your rest days, turn to the Mindful Cooldowns and Yoga sections. A 45-minute Yoga flow with Jessica or Jonelle is surprisingly effective at burning calories (Move Ring) and obviously counts for 45 minutes of exercise (Exercise Ring), but it does so while stretching your muscles and calming your mind. It allows you to close your rings while actually recharging your body for the next day's workout.
5. Using "Collections" to stay on Track
If you suffer from decision fatigue—staring at the screen scrolling through hundreds of workouts while your motivation drains away—you need to use the Collections feature. These are curated plans designed to help you reach a specific goal.
For example, the "30-Day Core Challenge" or "Run Your First 5K" collections take the guesswork out of the equation. By following a plan, you ensure consistent ring-closing activity without the daily mental struggle of choosing a class. Consistency is the key to closing rings, and Collections automate that consistency.
Closing your rings is about more than just the digital rewards; it’s about building a sustainable habit of movement. By mixing high-intensity days with active recovery and utilizing the variety of trainers and music genres on Apple Fitness+, you can turn that daily wrist vibration from a chore into the best part of your day. Now, pick a class, hit start, and go get those fireworks!