How to use the Apple Fitness app without an Apple Watch for daily workouts

How to use the Apple Fitness app without an Apple Watch for daily workouts

If you are not an Apple Watch user, you may have noticed a new app after upgrading to iOS 16 on your iPhone. In addition to editing and unsending text messages and customizing the lock screen, the new software update gives everyone the Apple Fitness app. For the first time, this means accessing an activity loop and tracking workouts from your phone – no watching required. When getting started, here’s what you need to know about how to use the Apple Fitness app without an Apple Watch for your daily workout.

After months of waiting, the much awaited update to iOS 16 finally arrived on September 12th. Besides changes to messages and the lock screen, iOS 16 also includes New features for security checks, accessibility, and Live Text, plus improvements to Mail, Wallet, and Access to the Fitness App. The IYDK Fitness app used to be exclusive to the Apple Watch, but with the new update, you can follow all kinds of workouts right from the phone and track your daily activity with an activity ring that tracks how much you move throughout the day. Plus, you get access to 11 different types of exercise, such as yoga, Pilates, strength, and cycling, from some of the world’s best trainers with Apple Fitness+ when the update to iOS 16 comes later in the year.

If you are new to the Fitness app, you might be wondering how it works. Here’s a summary on how to track your workout stats with the new app on iOS 16.

How to use the Apple Fitness app on iPhone

To access the Fitness app, the first thing you need to do is install the iOS 16 update. Let’s do this:

  • Open the Settings app.
  • Go to the General tab, then click on the Software Update option.
  • If your phone is eligible for the update, you’ll see an option that says “Upgrade to iOS 16.”
  • Tap the iOS 16 button, then tap the Install button and accept the terms of the Privacy Agreement.

Once your phone has finished downloading iOS 16, the software will be installed automatically.


Once your phone is up to date, you’re ready to start training with the Fitness app. To get started, open the app and tap the Continue button at the bottom of the screen. The application will ask you to provide your date of birth, height, weight, etc., but it is not necessary to fill in this section. Next, you will be asked to set a daily movement goal, which is the number of calories you burn. You can choose to set a light, medium or high goal depending on how active or how active you want to be – and the app will set a transfer goal for you. Now, your app is officially ready to use.

Track activity on the iPhone fitness app

Every time you open the app, you’ll be able to see a summary of your activity, directions, and prizes. The activity section will show how much progress you need to achieve your movement goal for the day, as well as the number of steps you took, the distance you covered, and the number of trips you took.

As you get closer to reaching your goal, the red activity ring will become more and more complete. Once the episode is complete, you will know that you have achieved your goal. The Trends and Awards program will fill up the more you use the app.

Can You Add Workout and Stand Up Loops to the iPhone Fitness App?

according to MyHealthyApple, the iPhone version of the Fitness app will not include an exercise or standing ring unless you link your Apple Watch to your account. bummer, i know.

However, you can add more exercise rings to your activity ring by downloading a file Nike Run Club: Running Coach appAnd the Runkeeper Distance Run Tracker Appor training areas Straight from your fitness app. Sure, it’s not like owning an Apple Watch, but hey — at least it’s a thing.


Workouts on the iPhone fitness app

The only way to track a workout with an iPhone (without an Apple Watch) is to download a compatible third-party app to add to your Activity rings and do the workout using your phone on your own. If you don’t, you won’t see the Workouts section listed on the home page of your fitness app.

Once you download a third-party exercise app, such as Nike Run Club or Runkeeper, you can keep track of your workouts that way – and your rings should fill up as soon as you log your workout information.

Work out with Apple Fitness + on iPhone

When Apple’s Fitness + Workout Subscription Program Coming to iPhone later in fall 2022, you’ll have access to thousands of audio and video workouts, plus guided meditations and dance lessons whenever you want. Fitness+ subscriptions cost $9.99 per month or $79.99 per year, and can be shared with up to five family members.

The Fitness + tab will be in the middle section of the Fitness app later this year.

Share activity with friends on the iPhone fitness app

At the bottom of the screen, you’ll see a sharing tab that allows you to share your workouts, send messages, and receive progress notifications with your friends to help support, challenge and encourage you.

To share your information, tap the start button at the bottom of the sharing page, then tap the profile icon in the right corner. Next, click on the plus icon in the right corner, and start typing the names of your best friends as if you were about to send a new text message. Select the contacts you want to share your data with, then click “Send” in the top right corner.

How to change your fitness goal setting

To change the transfer target, all you have to do is tap on the profile icon in the upper right corner of the screen, then select “Change Transfer Target”. From there, you will be able to increase or decrease your goal by tapping on the plus or minus sign on the screen. Once done, click the Change Transfer Target button at the bottom of the screen to anchor your target.

You can also change your preferred unit of measure by clicking on the profile icon and selecting the units of measure option under the “Change transfer target” button. You can choose to measure your energy in calories, calories or kilojoules, and measure distances in yards, meters or kilometers.


Other Features of the iPhone Fitness App

The Trends section will track data from your Activity and Workout episodes over time, and after 180 days of activity, you’ll be able to access your trends. To access the data from a previous day, tap the calendar icon in the upper right corner and select the day you want to go back to.

Finally, store awards such as New Move Record, Longest Move Streak, Perfect Week Award and Perfect Month Award in the Awards section. You’ll earn rewards when you mark milestones with the Workout and Activity rings.

The new Apple Fitness app for users who don’t use a watch has a few differences, but there’s a lot to get you going – just make sure you keep your phone with you to close your activity loop.

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