The 7 best science-backed fitness apps

Lydia Ramsey/Business Insider

If you have a smartphone, you're already more than halfway to getting a high-quality workout.

Fitness apps that help you get and stay in shape abound, but we sifted through the masses to pick out the best, science-backed, BI-tested apps out there.

The best part? For most of these, all you need is some floor-space or a solid pair of running shoes.

Here are the seven that made the cut:  

Best running and cycling app: Strava tracks your runs and rides while mapping each stride.

Strava, a longtime favorite of cyclists, also has its perks for the long-distance runner. When you start your run, simply press record. The app picks up your location and how fast you're moving. At the end, it gives you your mile times, and even breaks out the run by stretch.

When I tried it out by running a loop around Prospect Park, the app was able to break out the section I ran uphill. From now on, I can see if I'm getting better at handling the incline each time I run this route.

The one downside to tracking apps like this: Your phone's GPS service has to be constantly switched on, which can run out your battery. 

Best for a personalized workout: Sworkit

Sworkit may arguably be the best, most versatile fitness app available right now. With Sworkit, you pick the kinds of workout you're looking for and how much time you have. The app then generates a workout that's broken into 30-second chunks of activity. I tested out a five-minute routine, which led me through sit-ups, side planks, and even burpees (gulp).

Sworkit has the added benefit of having some research to back it up. In a survey of 30 popular fitness apps, researchers at the University of Florida ranked it the best when looking at its aerobic, resistance, and flexibility components.

Learn more about Sworkit.

Best running map guide: MapMyRun

Available as an app or online, MapMyRun plots out and tracks your run. Whether it's a loop around the outskirts of Prospect Park, like the one I ran, or a zig-zagging jog around your neighborhood, it's a good way to get a sense of how many miles you've pounded out.