Has anyone tried Couch to Fitness?

loubielou31 · 2025-05-20T12:15:34+00:00

That really, I stumbled upon it last night, I think from the NHS website. It looks like 3x30min workouts a week, cardio, core, glutes. 9 weeks. I mean like all things it has to be better than not doing any exercises. Is this any good? I tried the first one this morning, it was a fairly simple routine, warm up, four reps of five exercises, cool down. Has anyone done the whole programme? What did you think?

shallishanti · 14/06/2025 23:08

just did wk 2 day 1
quite manageable but may feel differently tomorrow😂

Original poster

loubielou31 · 10/06/2025 14:57

Started week 4. 45 seconds exercise, 15 seconds recovery. Week four, that's good going. I have Google fit on my phone and have logged it as an additional exercise. I met my 150 "heart points" each week since starting the programme so another win.

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shallishanti · 03/06/2025 23:21

glad to see this, I just started on sunday as I'd planned to run but weather was crap- I'd prefer a run really but I guess this will build strength in other areas, I did actually sweat with Day 1 and felt it in my muscles the next day
did day 2 today I quite like the style which manages to be encouraging but not over enthusiastic or patronising and like everyone has said its free !

Original poster

loubielou31 · 03/06/2025 12:52

@ErrolTheDragon if you put it on your phone and work out in a different room then you shouldn't disturb anyone. I am fairly sure I read that the exercises were chosen to not be too loud, so not loads of jumping, or at least a lower impact option, for people living in flats. And there isn't really any music in the background just the trainers talking. Good luck finding a time or program that suits you.

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ErrolTheDragon · 03/06/2025 09:36

Well done @loubielou31!
Ive not managed to carve out the necessary half an hour per day yet. I ought to be able to in the morning but it’s liable to wake DH (he’s got some health problems and sleep is precious). I really should be able to find something quiet I can stick to!

Original poster

loubielou31 · 03/06/2025 09:22

Well, week three cardio felt like a step up. 40 seconds effort,20 seconds "active recovery". I have worked up quite a sweat. And I have turned up for week three so this is going well so far.

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Original poster

loubielou31 · 28/05/2025 22:31

@ErrolTheDragon I agree about the bra, although my pelvic floor isn't up to full jumping jacks (yet, or probably ever) so I tend to opt for a lower impact version. I do go barefoot though. I also agree about using some lightish weights to add effort to the arm exercises and I might do that as the weeks progress.

I didn't do a c2fitness workout today but instead went for quite a long and challenging walk so I think I am excused. (I will try to get it in tomorrow morning if DH goes for a run)

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ErrolTheDragon · 27/05/2025 18:55

I did the first session today. Ok, though I think maybe I could have added some light weights to some parts, and to answer my own question could have done with a firm sports bra as couldn’t do any full jumping jacks in the one I had on.

WanderingWisteria · 26/05/2025 17:39

This sounds interesting! Thanks for posting about it, OP. I wonder if you can combine it with C25k?

ErrolTheDragon · 26/05/2025 16:54

I’ve been trying to find some sort of regular program, but none of the things I’ve tried have quite fit the bill for me - I’ll take a look at this. Thanks!

a quick question … looks like they’re wearing shoes, is that necessary or can it be done barefoot? And crucially, impact level …does it need a serious sports bra?

Shell204 · 26/05/2025 16:21

It's a website you create an account and keep track of what week your own. After every work out you can tick complete.

It's 3 workouts a week for 9 weeks

They've created another one which is couch to fitness 2 which I think it's actually aimed to be less intense than the 1st one

https://couchtofitness.com/session/203

| Couch to Fitness

https://couchtofitness.com/session/203

CookingFatCat · 26/05/2025 13:44

I have looked but can’t find this. Can you link @loubielou31 please?
thank you

GreenLadybug · 26/05/2025 13:14

Going to give this a try, is it an app or a website?

Original poster

loubielou31 · 26/05/2025 09:14

Thank you @Shell204.

I turned up to week two and have done the cardio workout from a caravan so I have shown more commitment than I would previously.
Anyone else giving it a go?

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Shell204 · 25/05/2025 23:22

I've attempted to complete this a few times always get to about week 6 then things get in the way. Might try once again.

I found it really good though. Good luck 👍

Original poster

loubielou31 · 22/05/2025 09:59

@spicemaiden Ooh there could be little group of us. Well-done.

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spicemaiden · 22/05/2025 09:55

Yes. I did my first session earlier this week. Great

Original poster

loubielou31 · 22/05/2025 09:52

@Hoolahoophop it is a gentle start so it would ease you in. The 20 seconds of effort is really easy. I did have a look and by week nine it's 50 seconds effort, 10 seconds recovery and I think the exercises will progress too.
It's free and can fit it with you, what is there to lose even if you hate it?
I have never been consistently active (other than during the pandemic when we did Joe Wickes every single day and the mental health benefit of that got me through I think) so I am hoping to build some good habits and something that actually requires very little organisation or effort to attend I hope I will stick to.
I figure I would easily waste 30 minutes scrolling through crap on my phone before getting in the shower so I can do this instead and then feel smug all day.

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Hoolahoophop · 22/05/2025 09:29

Thanks for the updates @loubielou31 making me consider trying it. I need to get back to some exercise after about a year off. Though 18 months ago I was running 20k a week.

Original poster

loubielou31 · 22/05/2025 09:17

I have just done day three, the glutes workout. (So in essence week one done) This instructor did talk a bit more about technique, and it felt like a good effort. It's building slowly. I hope I see some benefits. (And it's free)

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GuiltyConscience321 · 21/05/2025 13:49

loubielou31 · 21/05/2025 12:42

So I did day two, much like day one.
Warm up,
4x5 rounds of exercises, each one 20 seconds effort, 40 seconds "active recovery" intended to keep your heart rate up.
Cool down.
30 minutes total.
I expect the effort/recovery time will alter as the weeks progress. I hope the circuits do too otherwise it is going to be quite dull.
Let's see how long I manage to follow it and what difference it makes for me.

I feel like they could better explain good technique whilst doing the exercises to help people do them correctly and limit the possibility for injury, there's quite a lot of assumed knowledge so probably not for an absolute first timer to exercise.

Yes I found the same with the Instructor Live videos when I started out. I got my husband to watch me and check I was actually doing the same thing as the instructor - can be quite tricky without a mirror! I still really like it when he sits with me, he gives plenty of encouragement to keep going!

Original poster

loubielou31 · 21/05/2025 12:42

So I did day two, much like day one.
Warm up,
4x5 rounds of exercises, each one 20 seconds effort, 40 seconds "active recovery" intended to keep your heart rate up.
Cool down.
30 minutes total.
I expect the effort/recovery time will alter as the weeks progress. I hope the circuits do too otherwise it is going to be quite dull.
Let's see how long I manage to follow it and what difference it makes for me.

I feel like they could better explain good technique whilst doing the exercises to help people do them correctly and limit the possibility for injury, there's quite a lot of assumed knowledge so probably not for an absolute first timer to exercise.

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Ryeman · 20/05/2025 20:28

It sounds good but I’d be interested to see how they define fitness, and what you’d actually be doing/for how long after the 9 weeks. Couch to 5k has a much easier to define target. But like you say it has to be better than not doing it!

GuiltyConscience321 · 20/05/2025 16:43

loubielou31 · 20/05/2025 14:31

I will have a look for those too. Does that mean you can tailor your work out to target specific areas?

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You can! They're really good.

Original poster

loubielou31 · 20/05/2025 14:31

GuiltyConscience321 · 20/05/2025 14:26

I saw this the other day and bookmarked it, this has reminded me to have a look!

Have you seen the Instructor Live videos on the NHS website? There are loads, all about 10 minutes each. I try to do the warm up + two workouts (usually waist + one other) + cool down every day. I like them because they're not trying to sell you anything, and the instructors are encouraging without being too cringey!

I will have a look for those too. Does that mean you can tailor your work out to target specific areas?

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