Is your day packed right down to the minute? Between work, family life, side hustles, fitness classes, and household chores, it can sometimes feel like you’re drowning in the countless unticked boxes of your to-do list. Unfortunately, unless you’ve figured out the secret to bending the fabric of space and time, you’ll never have more than 24 hours a day. But what you can do, however, is make use of easily-downloadable products and tools that’ll help you achieve more – in less time.
Without further ado, let’s get right into the 20 best digital downloads for you – split into three categories: fitness, nutrition, and self-care.
Be honest. The 45-minute commute to the gym can be a chore. Besides, it takes up a considerable chunk of your time – valuable time that could be put to better use. Well, why not consider signing up for an at-home workout program? But with so many at-home workout plans available in the market, how do you then decide which is worth your money (and time)?
To help you make the best at-home workout program choice for you, here are the top 5 most popular paid and free plans out there – along with a brief break-down of what you can expect from each.
#1 – BBG
What it costs: $47
Created by Australian personal trainer Kayla Itsines, the Bikini Body Guide (BBG) is a 12-week workout program that incorporates high-intensity interval training (HIIT), low-intensity cardio, and guided strength training circuit workouts that get your heart rate up and challenge your muscles.
The workouts can be done in the comforts of your home, but they do require some equipment, such as dumbbells, a medicine ball, and a jump rope (although, thankfully, there are substitution exercises available if there’s something you don’t have).
As for nutrition, there’s an e-book add-on available, ‘H.E.L.P.,’ which includes a 14-day meal plan with substitutions and recipes (priced separately at $48).
#2 – Fit Girls Guide 28-Day Jumpstart
What it costs: $35
Don’t want the hassle of buying equipment just to work out? This program is perfect for you then. You don’t need anything – other than yourself and hard work – for the 30-minute workouts that incorporate both cardio and strength training. There is four weeks’ worth of workouts included in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to it with proper form.
Better yet, you’re also encouraged to jump in on scheduled monthly challenges and get involved on Instagram, so you can connect with and support other women during the challenge. This can do wonders for your social life – which, as you may have noticed, has deteriorated because of how busy you are.
The workout program also comes with a Jumpstart Journal, which includes a food and exercise diary, as well as invaluable tips on staying on track with health and fitness goals over the weeks.
#3 – Love Sweat Fitness Hot Body Sweat Guide
What it costs: $50
The Hot Body Sweat Guide is an eight-week cardio and strength workout program that’s designed for every fitness level. Developed by Katie Dunlop, a Certified Personal Trainer (NCCPT), the program is filled with straightforward and fun workouts that focus on cardio and strength. More specifically, your arms, legs, abs, and butt. So, if those are your ‘trouble areas,’ this program might just be the answer for you.
All workouts are kept to a maximum of 30 minutes each, and no equipment is necessary. The workout plan also includes a comprehensive exercise encyclopedia so you can reference how to perform each move with proper form, along with a warm-up and stretching guide.
#4 – Bodyboss Ultimate Fitness Body Guide
What it costs: $49.50
The BodyBoss Method is a 12-week workout program that includes a unique blend of exercises – bodyweight resistance exercises, plyometrics, cardio, and unilateral exercises – combined into each training circuit. The plan is formulated with four cycles of 3 weeks, where each sequence is designed to lift the performance of your muscles and gradually increase in difficulty and intensity as your body adapts to the training. This ensures that you continue to be challenged, week on week. Best thing? You don’t need any equipment at all.
Don’t worry if you’re entirely new to fitness. The program also comes with a free pre-training plan that’ll help prepare you for the main program, so you won’t feel like you’re playing catch-up throughout.
#5 – Fit Body Guide by Anna Victoria
With Anna Victoria’s Fit Body Guide, you’ll follow a 189-page workout plan with 12 weeks’ worth of moves. During each session, you’ll spend five minutes warming up by biking, jogging, jumping rope, or stair-stepping, followed by light stretching and your prescribed workout for the day.
Your workouts are broken down into three days focused on circuit-based strength training, and three days focused on cardio. Sundays are reserved for rest and stretching. Most workouts can be completed in 30 to 45 minutes. Scared that you’ll fall off the fitness wagon after a few weeks? The program also makes use of online communities to hold you accountable, so you don’t have to worry about wasting your money! Time to get moving.
#6 – 30-Day Butt Challenge by Shape
What it costs: Free
If you haven’t already noticed, it’s all about the butt these days. Just take a look at the fitness influencers on your Instagram feed. So, if you’re looking to get a rounder, shapelier butt, you might want to check out this free downloadable 30-day butt challenge put together by Jeanette Jenkins – celebrity trainer and creator of The Hollywood Trainer Club. The 30-day butt challenge is broken up into six 5-day sequences: floor exercises, squats, ballet-inspired moves, lunges, lateral moves, and explosive exercises.
In addition to daily butt-sculpting exercises, the plan also encourages you to do a cardio move of your choice for 30 seconds before each activity. Jenkins suggests mountain climbers, high-knee sprints, pendulum swings, jumping jacks, and burpees to make the most of your session.
#7 – Nourish Move Love 30-Day Workout Plan
What it costs: Free
If you prefer to keep your workouts varied and interesting, Nourish Move Love’s 30-Day Home Workout Plan is perfect for you. The free-to-download program consists of a variety of full-length workout videos, ranging in style from strength training, to high-intensity interval training (HIIT), barre, and even yoga sculpt. In addition to full-body workouts, the plan also includes dedicated days for the upper body, lower body, and core workouts. Not to mention, rest and active recovery days.
Even though many of the exercises require a set of dumbbells, they can also be done with just your bodyweight. You don’t need to worry if you’re a beginner to fitness, too. The 30-day plan was created to accommodate most fitness levels – exercise modifications are available; you can scale the intensity of the session to fit your needs.
When you’re never really off the clock, eating nutritionally-dense foods can be challenging. Not to mention, expensive – have you seen the ridiculous costs of salads in the supermarket?
Thankfully, there’s a solution, and it’s called meal prep: the act of preparing part or all your meals ahead of time. Prep once, and worrying about what to eat for your next meal will become a thing of the past. Ready? Let’s break out that Tupperware.
#8 – The Family Freezer Crockpot Meal Prep
If you don’t already know, crockpots make cooking a whole lot easier. All you need to do is throw in all your ingredients, turn it on, and wait for your delicious meal. Better yet, clean-up has never been so fuss-free. Sold on the time-efficiency of cooking with crockpots? Download this ’19 Freezer Meal Prep Sessions That Take An Hour Or Less’ from The Freezer Family.
During the ‘prep session,’ all you need to do is combine the specified meats, vegetables, sauces, and spices in Ziplock bags and freeze. And that means you can make 6 to 10 meals in an hour or less! When meal-time comes, all you need to do is dump the ingredients into the crockpot and wait. Easy.
#9 – Fed And Fit Cook Once, Eat All Week E-book
On a Paleo diet? Cook Once, Eat All Week is the brainchild of Cassy Joy, a nutrition consultant. It’s the perfect, free-to-download guide for busy women around the world. Unlike traditional meal prep plans where you’ll need to spend all day in the kitchen prepping meals just to eat leftovers all week, the Cook Once, Eat All Week method shows you how to prep a protein, a starch, and a veggie in bulk so you can turn them into three different dinners throughout the week.
Each week includes a detailed grocery list, instructions for the most efficient (under 2-hour) prep day ever, and three fresh meals that can be assembled in under 30 minutes on busy weeknights. If that’s not winning in life, nothing is.
#10 – The Wellness Project How To Meal Prep Like A Pro
It’s undoubtedly easy and convenient to just download a complete meal prep plan from someone else and copy it to the T. But what if you want to have more control over your grocery budget? What if you’re allergic to a particular ingredient? Download The Wellness Project’s free Meal Prep Guide to learn grocery budgeting tips, responsible recipe planning, and how to batch prep the best produce suited to your lifestyle and preferences.
With this guide, you no longer need to be a slave to someone else’s plan. You’ll be equipped with the tools to learn how to be your own private chef – in the most time-efficient way ever.
#11 – The Every Girl Printable Meal Planner And Grocery List
Always stumbling upon random, delicious-looking meal prep ideas and thinking to yourself, ‘Hmm, I’ll try that next time,’ but forgetting about it the ‘next time’ rolls around? Stop wasting these opportunities! Print out The Every Girl’s Meal Planner And Grocery List, stick it into your journal, and pull it out whenever you come across a new meal prep idea you’d like to try out.
With all your recipes and grocery shopping needs compiled in one place, you’ll never waste time circling the supermarket, thinking if you’ve already got everything you need in the shopping cart. Let the note-taking commence!
#12 – The Healthy Mummy Complete Meal Prep Guide
Like many new mummies, you may find that post-pregnancy weight loss can be a struggle if you’ve just given birth. Compounded by the stress of having to care for a little one, proper nutrition for yourself has probably taken a back seat in light of all the new responsibilities you’re swamped with.
If you’re feeling overwhelmed, why not download The Healthy Mummy’s Complete Meal Prep Guide? The free-to-download eBook is loaded with tips, tricks, and information to help you meal prep like a pro – even with a newborn on your hands. Plus, it’ll also give you access to 25+ meal prep and budget-friendly recipes. Impressively, The Healthy Mummy team claims to have helped mums lose over 3 million kgs! Now, your turn.
#13 – Cassey Ho 28-Day Diet Reset
What it costs: $69
If you’re looking for meal recipes that’ll help you burn off stubborn fat, bloating and acne while improving your energy levels, look no further than Cassey Ho’s The 28 Day Reset. The guide will take you through a 28-day omission challenge where you’ll be strategically taking out common triggering foods such as dairy, added sugars, gluten, processed grains, and alcohol from your diet.
You’re not going to avoid eating these ingredients forever – after the initial 28 days, the guide will show you how to add those foods back into your diet again. This will help you discover any food sensitivities you may be unaware of. With over 150+ breakfast, lunch, dinner, and snack recipes included, you can rest assured that you’ll never have to look elsewhere for meal prep ideas ever again!
Worryingly, even though self-care is necessary for your mental and physical health, it also tends to be the first thing you neglect when you’re stretched for time. Without adequate self-care, you’re less likely to be the best possible version of yourselves. And your relationships, work, and experience of the world suffer as a result.
For optimal performance, you need to start taking care of your emotions and mental well-being with the same diligence as when you take care of your body. Here are five downloads that’ll help you fit self-care into your week.
#14 – Blurt It Out Starter Self-Care Kit
If the idea of self-care is entirely new to you, grab a copy of Blurt It Out’s Starter Self-Care Kit. The kit starts from the very beginning – covering what self-care is, why it’s essential, and perhaps more crucially, how you can discover what self-care looks like for you. After all, self-care is very personal and individualized.
Your best friend may see self-care as indulging in an hour-long massage, but you may not be interested in that. That’s fine – this kit will help you through the process of what works for you. Best of all? The kit also highlights that self-care doesn’t need to be expensive; there are plenty of budget self-care ideas in there, too!
#15 – Mental Health Printables Daily Gratitudes
You may be surprised by this, but research has consistently shown a range of impressive benefits related to the simple act of writing down the things for which we’re grateful. Such benefits include better sleep, fewer symptoms of illness, and more happiness. Now, who wouldn’t want to feel happier, right?
Also, when you begin to look inward to what you do have versus what you lack, it can help you appreciate your lives for what they are. Ultimately, you’ll gain a fresh perspective into your life. And recognize that you’re actually already pretty blessed. To reap the benefits of gratitude journaling, grab a copy of Mental Health Printables’ Daily Gratitudes.
#16 – The Quiet Plate Journaling Prompts
Are you someone who buys a new, fancy notebook with the intention of journaling, but end up staring at the blank page for ages – wondering just what to write? If you are, grab a copy of The Quiet Plate’s Journaling Prompts. While some prompts may seem silly, the process of writing and responding will often take you somewhere unexpected, somewhere new you didn’t know you needed to be.
Answering the prompts will help you experience new epiphanies so you can – finally – bravely see who you truly are. You’ll see that sometimes, a subtle nudge or a bit of prompting is all that’s needed to create lasting change in your life.
#17 – Famlee of Four Brain Dump Printable
Want to organize your thoughts, be more productive, and less forgetful? Well, there’s a self-care method for that, and it’s called the ‘brain dump.’ It’s basically a simple process of taking all the thoughts running around your head and recording them in one place. The main objective is to organize every single thought you have in one single spot for reference. This way, you’ll never feel like you’ve forgotten to do an outstanding task – because you’ll know, for sure, that you haven’t.
When you write all your thoughts down, all of a sudden, valuable ‘brain space’ is cleared, and you feel less stressed. Need to get in on this life-saving method? Download the Famlee of Four’s Brain Dump template. Don’t worry if you don’t have kids – just leave that section blank!
#18 – The Bliss Bean Build Your Own Bedtime Routine Sheet
It might sound counterintuitive, but research shows that having the same routines to return to every day resets us – people who do mostly the same things every day generally find life more meaningful! Unfortunately, if you’re most busy women, you’re not likely to have a set bedtime routine. Some days, you fall asleep at 2 am to Netflix. On others, you may turn off the lights at 11 pm. And as we know, that’s simply not optimal for your functioning.
Correct this by building your very own bedtime routine with The Bliss Bean’s worksheet! Depending on what you like, you can circle all the activities you’d like to do before sleeping – such as brushing your teeth, stretching, and reading. Once you’ve got it all planned out, all you need to do is stick to it to reap the benefits!
#19 – Berries Monthly Mood Tracker
Always feel like you can’t control your moods? Why not try tracking your mood with Berries’ Monthly Mood Tracker? By using a ‘mood diary,’ you can monitor the patterns in your life and identify negative influences (also known as ‘triggers’) you need to avoid. Also, a mood tracker can help you have more involvement in your health and give you a sense of control over your moods – instead of always feeling as though you’re a passive recipient to your emotions.
Better still, if there comes the point where you need to seek external help, your mood tracker will be immensely helpful for any health professional. It serves as a precise, detailed history of your mental well-being. And this can help cut down on your treatment time since they’d more likely be able to give relevant, appropriate advice.
#20 – Coffee Pancakes And Dreams 30-Day Self-Care Challenge
The truth is that self-care will look different for everyone. That’s why you’d need to customize your self-care plan to your individual needs and wants. Here’s where the 30-Day Challenge from Coffee Pancakes And Dreams comes in handy. You can write in whatever goals you want – like drinking more water, journaling more, signing up for yoga classes – and then tracking your progress over the next 30 days.
Doing so gives you a clear overview of where you need to double down on your efforts and can be immensely useful in forming good self-care habits. You don’t have to stop at 30 days, too. You can print out as many pages as you want and continue tracking your self-care activities for however long you wish. Besides, research shows that habits take 66 days to form — the more time you give yourself, the better.