Get Fit in VR: The Ultimate VR Workout Plan

VR/XR has the potential to be a powerful tool for working out, weight loss and staying fit. By providing engaging and immersive workouts, VR can make exercise more enjoyable and help people stick to their fitness goals.

Benefits of VR workouts

One of the biggest challenges of losing weight is sticking to a regular exercise routine. For many people, traditional workouts can be boring, painful, or intimidating. This can make it difficult to maintain the motivation and discipline needed to achieve weight loss goals.

1. Gamification: I always struggled with sticking to a gym plan. Throughout my 20’s I would join a gym, go for a bit, then quit and re subscribe to world of warcraft. Maybe it’s lazy, call it’s ADHD but VR enabled me to stick to a consistent training schedule for over a year. I heavily leaned into the “workout by accident” titles like Until you Fall, TOTF, and Ragnarock.
2. Breaking Time Perception: You can easily lose track of time when you’re immersed in a VR game. A 30-minute workout can feel like just 10 minutes, helping you get in a good sweat session without the usual clock-watching.
3. Cardio Gains: Anyone that’s finished a few rounds of Thrill of Fight knows exactly how intense VR cardio can be. Think about it, If you ditch the headset for a second you’re literally just shadow boxing, which is an incredible workout and used all over the world in real life boxing gyms and fitness studios. My heart rate often gets into zone 4 and 5 when engaging in VR combat.
4. Privacy: VR workouts can also be done from home, so you don’t have to worry about other people at the gym. But hopefully once you’ve built up a bit of confidence and a base level of fitness you can tackle some IRL workouts too.

My own personal progress of 400 days of VR workouts.

Cons of VR workouts

Let’s be real, playing your favorite rhythm game is going to get you in the best shape of your life there are still some notable downsides to VR workouts.

1. Lack of resistance training: The vast majority of VR games right now are going to challenge your cardio ability and get your heart rate up, but you will still need to supplement this training with a more traditional gym or home based workout to ensure muscle growth. Subscription based games like XR workout are experimenting with chair dips, push ups and wall sits thanks to mixed reality.
2. Comfort: Sweating into a headset can be gross, I highly recommend picking up a silicon cover which will make it easier to clean after workout sessions and will be more hygienic. As headsets become smaller and AR glasses become more powerful this will become less of an issue.
3. Form: Recording yourself playing thrill of the fight can be fun and shocking. When immersed in the world of VR my form goes completely out the window. Be careful of this and take breaks when needed as improper form can lead to injury.

VR workout plan for complete beginners

This workout plan is designed specifically for beginners who are just starting to get into a regular exercise routine. It is important to start slowly and gradually increase intensity as your fitness level improves. This plan will help you build a strong foundation and establish healthy exercise habits that you can continue to build upon. It will also give you body enough time to rest while you get use to using your muscles in new ways with different VR games. With a little bit of consistency and dedication, this beginner workout plan will help you achieve your fitness goals.

Monday (Active)	30 minutes fitness VR Example: Les Mills Body combat, Beatsaber, BoxfitVR. Pick something you enjoy and that gets the heart rate up.
Tuesday (Rest)	Stretch out any tight areas and feel free to play more leisurely titles like Walkabout Mini Putt, Skryim:VR, Recharge XR
Wednesday (Active)	5 Songs of your favorite rhythm game: Put on 5 bangers that get you moving in rhythm games: Examples: Beat Saber, Ragnarok, Pistol Whip
Thursday (Rest)	Full rest day
Friday (Active)	20 minutes VR boxing conditioning: Pick your favorite boxing game and set a timer for 20 minutes. Examples include Thrill of the Fight, Creed, Golden Gloves
Saturday (Optional)	Free play
Sunday (Optional)	Free play

Feel free to change out any VR games for your preference or budget

VR workout plan for the more advanced

This VR workout plan is designed for advanced exercisers who are looking to take their fitness to the next level. It includes a variety of exercises that target all major muscle groups and incorporate cardio to get your heart rate up. This plan is not for the faint of heart, and is best suited for those who have a strong base of fitness and are ready to take their training to the next level. If you’re looking for a new and exciting way to challenge yourself, this VR workout plan is perfect for you. Take your rest days as needed.

Monday	– 5x Songs: Pistol Whip: Dual brawler mode. Pick “easy” songs this will get you ducking dodging and throwing uppercuts like crazy. It won’t feel easy. – Home work out A (from the tracking document)
Tuesday	10 Songs of your favorite rhythm game: Put on 10 bangers in rhythm games: Examples: Beat Saber, Ragnarok, Pistol Whip
Wednesday	Long guided VR workout: Pick up either Fitness ONE , XR Workout or Les Mills body combat and pick a 20 minute+ workout – Gym workout
Thursday	Yoga (real life or in VR – Recharge XR)
Friday	30 minutes VR boxing conditioning: Pick your favorite boxing game and set a timer for 30 minutes. Examples include Thrill of the Fight, BoxfitVR and Lesmills body combat. – Home Workout B
Saturday	– play your favorite VR game for 30 minutes
Sunday (Optional)	Free play in VR

Resistance training tracking

I created an 8 week 3 day full body resistance training workout which you can make a copy of and track your performance.

Be sure to modify any of the lifts to your fitness level and whatever equipment you have available.

VR Fitness tracking

Popular stand alone headsets like the Pico 4 and Meta Quest 3 have their own inbuilt calorie tracking. Alternatively you can use a smart watch with any VR headset. However the watch may be slightly inaccurate as you are doing a lot of wrist movement. You may also want to consider a heart rate monitor strap for your chest.

I personally use a Garmin Fenix Pro 7 watch, and a Garmin HRM Pro for the most accurate readings and record all of my VR workouts using the “Cardio Mode”. I like being able to track which games work best for me and of course include that information in game reviews.

I also compete with friends by syncing these workouts to app called SrideTrek, which tracks total activity minutes over a month. This another example of gamification and what’s great is they can compete using any method they want (not just VR).

My VR Fitness Journey

Here’s a list of all the games I use for VR fitness.

Focus on form

“Don’t ego lift” applies to VR too. When playing rhythm games, pick an easier difficulty and focus on controlled and strong strikes. If you plan on getting into VR boxing, make sure you head to a local boxing gym to learn how to punch or watch a few videos on YouTube and practice in the mirror first.

Good form can help you get the most out of your VR workouts. By using proper form, you can ensure that you are targeting the right muscles and getting the most out of each game. This can ultimately help you get better results from your workouts.

Poor form can increase your risk of injury, particularly in rhythm games where there song is way too fast, resulting in too much wrist movements. By selecting slower songs, focusing on good form, you can help prevent muscle strains, pulls, and other common injuries.

Things to consider

To really move the needle with weight loss and fitness you also need to get your diet, sleep and while the cardio, squatting and striking from virtual reality is going to help, its highly recommended to include some resistance training. 

1. Diet: To lose weight, it’s important to pay attention to what you’re eating and to make sure you’re fueling your body with healthy, nutritious foods. This means following a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed and high-fat foods, as well as sugary drinks and snacks. You don’t need to track everything and of course you can enjoy a burger or a beer from time to time, moderation is key!
2. Resistance training: In addition to focusing on your diet, it’s also important to include regular resistance training in your fitness routine. This can help you build muscle, which can boost your metabolism and help you burn more calories throughout the day. Try incorporating exercises like weightlifting, bodyweight exercises, and resistance band exercises into your routine (like the advanced VR workout plan).
3. Sleep: Getting enough quality sleep is also essential for weight loss. When you’re well-rested, your body is better able to regulate hormones that control hunger and appetite. Aim for 7-9 hours of sleep per night and make sure you’re creating a relaxing, conducive environment for sleep.

Overall, getting fit through gamification is about making healthy lifestyle choices that support your weight loss goals. It doesn’t need to be complicated. This means eating a balanced diet, incorporating regular exercise , and getting enough sleep.

Eat, Sleep, Game, Repeat!