11 Ways to Workout for Free at Home Right Now!

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Workout for free and prioritize your health and fitness journey at home!

woman working out at home with 2 kids

It’s always important to stay healthy and keep your body active, but some people, myself included, aren’t big fans of going to the gym. If you’re looking for an effective workout that can be done from home, we’re sharing 11 ways that you can stay fit and get in shape for FREE!

Some people are interested in fitness but aren’t sure they’re comfortable working out in front of others or aren’t ready to commit to a gym membership, and that’s OKAY! Whether you aren’t looking to invest in a gym membership or are just getting started on your fitness journey, these ideas will keep you moving without breaking the bank.


1. Do some free HIIT workouts.

woman doing squats in front of house front door

Your body weight can make for some really great high-intensity interval training workouts. Don’t let that long word scare you—if you have just 30 minutes (or less), HIIT workouts are a tried and true approach to get in your daily exercise and finish quickly!

Here is one HIIT workout that you can try:

Repeat this set 3-5 times.


2. Stream free fitness videos on Amazon.

woman lifting weights with kids on either side

If you’re an Amazon Prime Member (if not, go here to sign up for a free 30-day trial!), you can stream thousands of workout classes with your Prime membership, including Pilates, Zumba, kickboxing, and many more. The best part is that some of them are free!

As an idea, here are some ways to workout for FREE w/ these videos offered on Amazon Prime:


3. Find free workout channels on YouTube.

blogilates on the tv

Whether you’re looking for strength-training workouts, fat burners, yoga moves, dance routines, step aerobics, there’s a YouTube channel for it with FREE workout videos.

Here are some of the most popular YouTube channels to try:

  • Holly DolkeYou’ll find short exercise videos targeting different areas of the body from arms to abs to nutrition tips.
  • Cosmic Kids Yoga – These interactive adventures build strength, balance, and confidence while introducing kids to yoga and mindfulness.
  • FitnessBlender – Features strength workouts done with bodyweight or adjustable dumbbells.
  • Sean Vigue Fitness – They offer countless videos from yoga to LIIT (low-intensity interval training) to HITT.
  • BodyRock – Focuses on high-intensity intervals, including a 30-day challenge with a video each day of the week. (Most videos are over 45 minutes long!).
  • Blogilates – Features Pilates-inspired workouts done on a mat.
  • Silver Sneakers – These fitness videos were designed for adults 65 and up.
  • Yoga With Adriene – These free yoga videos are tailored to individuals of all experience levels and body types.
  • Sydney Cummings – This channel offers workout series to keep you motivated and target area videos to give you just the workout you’re looking for.

4. Download fitness apps to workout for free at home.

hand holding a phone with yoga app on screen

If you have access to a mobile device, there are a LOT of Free Fitness Apps available in iTunes and Google Play that you can download for various workouts.

Try one of these to get you moving:

  • Daily Workouts Lite (iOS or Google Play) – Targeting all major muscle groups, Daily Workouts Lite is a great 5 to 30-minute daily workout routine for men and women that steps you through some of the best exercises you can do in the comfort of your own home.
  • 5 Minute Home Workouts (iOS or Google Play) – Don’t have the time or the willpower to work out? The 5 Minute Home Workouts App offers quick routines with timed rest and exercise periods to ensure workouts take no more than 5 minutes.

5. Check your cable TV channels.

Did you know that if you have On Demand programming as part of your cable TV package, you most likely have access to FREE exercise programs from Exercise TV? Exercise TV provides a wide range of exercise programs, including yoga, Pilates, stretching, walking, strength training, along with abs and cardio workouts. There are programs for every fitness level from beginner to advanced.

If you have a Roku or Apple TV, you can access free exercise channels as well! Check out the list of Free Fitness Channels available for your Roku (most are the same for Apple TV).


6. Utilize the great outdoors – it’s free!

close up of woman wearing sneakers in active step

Throw on some sneakers and get outdoors! Getting some fresh air in those lungs and enjoying the outdoors can be great for both your physical and mental health. Studies show that getting outside, in general, can lead to lower blood pressure, fight depression, and even improve memory.

Consider making your walks outside even more fun by bringing along a FitBit or download an app like MyFitnessPal to track your progress as you go.


7. Use what you have at home… (including the kids)!

woman working out with child

You can get a crazy good workout using things you already have at home, like canned goods, couches, stairs, jump ropes, chairs, hula hoops, and even your own babies and toddlers! 😄

Here are a few household item workout ideas:

  • Stairs – These are great for running up and down or doing calf raises on the edge.
  • Wall – Use any wall to do a timed wall sit…your thighs will love/hate you!
  • Jump Ropes – Using a jump rope as intended will get your heart rate up!
  • Broom – Lay a broom on the ground and jump over it side to side.
  • Canned Goods – Use soup cans for shoulder presses.
  • Hula Hoop – Place it on the ground and jump in and out of the hoop, going around the circle.
  • Chair – Perfect for doing arm dips—your triceps will feel the burn!
  • Kitchen Counter – Great for doing narrow pushups!
  • Babies/Toddlers – Kids love being part of the exercise and they make great “weights”.

8. Try Beachbody On Demand for free.

women on floor exercising following workout program on the tv

If you’ve been thinking about trying Beachbody On Demand, now is a great time! For a limited time, you can score 59% off memberships and stream workout videos in the comfort of your own home, or give it a try for FREE for 14 days. Hop on over here for all the details.


9. Check out Orange Theory’s FREE at-home workout videos.

ipad with orange theory at home video

Orange Theory is known for their high-intensity (and highly motivating) in-gym workouts, but you can take the experience home by tuning into their FREE at-home workouts. Head to their website or download their mobile app to get your blood pumping without spending a dime!


10. Try the Peleton App free for 3 months – no bike required!

woman working out with child in living room

For a limited time, Peleton is offering everyone access to its full library of classes for 3 months through the Peleton App (regularly $12.99/month)! In addition to cycling and running classes, you can also take a mix of yoga, meditation, stretching, cardio, and bodyweight strength training classes.


11. Utilize Get Healthy U TV’s premium annual membership for $3.

mother daughter working out

Get Healthy U TV offers a variety of workout videos, tons of recipes, support from their workout experts, and more. For a limited time, you can get their premium membership for only $3, regularly $69! They also include a free newsletter, which you can enjoy even if you don’t have a membership.


Kaitlyn has a Bachelor's Degree from St. John's University with 2 years of writing experience for LinkedIn, Celeb Magazine, and other various publications.


Join The Discussion

Comments 28

  1. beaglemom46

    Thanks for the awesome list of potential workout sites and some that are free to try for a while. Excellent! Doing my part to be healthy as much as possible during this crazy time is something I can control. Helps with my anxiety as well. Thanks again for the list!

    • Liza (Hip Sidekick)

      You’re so very welcome, beaglemom46! Hoping to give a few of these a try for family fitness, too!

  2. K. Nazario

    HIGHLY recommend Cosmic Kids Yoga. The storytelling element on the movie themed ones has kept my 2 and 5 year olds occupied for 30 straight minutes for the last two days!! They did the Frozen and Trolls episodes! Both super cute!

    • Kellie

      My 6 year old did both those today! She did the Frozen one, and insisted she wanted to keep going. That’s a win in my book!

    • lexie21lexie

      We LOVE Cosmic Kids Yoga🧘‍♀️ my kids do it every day since they are not old enough for school yet. Can’t recommend it enough to all the other moms and dads looking to entertain their kiddos during quarantine.

    • chaeysa

      My daughter and I did this today. More entertainment than yoga but we both had fun and it broke up the monotony of the day.

    • Teah

      I came to to suggest the same! We love cosmic yoga! They are so distracting you don’t even realize your working as hard as you are. The Moana one will give you a great leg work out. I Also love to challenge people to the “bunny bounce”!! Try it they are great for kids and grown ups alike!

  3. Debi

    This is an excellent post! Thank you so much. I take it for granted how much I move around bend and twist and stand at work that I was starting to think about working out at home. Just little things. Thank you, this is truly thoughtful.

  4. dblD Amber

    Great post. Hubby and I love our gym time together and are so disappointed we can’t go but obviously we understand why. Can’t wait to get back to the gym, our hardcore workouts can sometimes be a fun sexy time for us.

  5. alh071

    Thank you!!!! My gym has been closed one day and I already miss it so much.

    • Jennifer (Hip Sidekick)

      You are so welcome! Exercise is such a great stress reliever!

  6. lisa

    Fit On app is AHmazing and 100% free all the time!

  7. Liz

    Go noodle has some quick kids workout or dance clips. Its free to download the go noodle channel on my roku but it’s probably on YouTube too.

    • Amber (Hip Sidekick)

      Thanks for the tip, Liz! Sounds fun!

  8. jessicaalvarez

    CorePower Yoga is doing 8 weeks free of their on demand classes! They’re awesome!

    • Amber (Hip Sidekick)

      How cool! Thanks so much for letting us know!

    • Amber (Hip Sidekick)

      SWEET! Thanks, Michelle!

  9. Jessie

    Sydney Cummings on YouTube is another great option. She posts a new workout every single morning at 5am EST. Strength, cardio, it’s all there. Love her channel!

    • Amber (Hip Sidekick)

      Thanks for the suggestion, Jessie! I’ll have to check it out!

  10. Marinova

    My absolute favorite workout program is a combination of stretching and mindfulness called Lastics, and they are offering all their videos free until the end of the month. It is sort of like yoga but for people like me who hate the meditative part of yoga because it is a “bottom up” approach instead of a “top down” approach to meditation. It is amazing at stress relief! https://lastics.com/

  11. lcb1268

    Peloton is an awesome app. They have so many workouts that are not bike related. I highly recommend giving it a try.

    • Olgraygirl

      Thank you, thank you–I am so bored with my home workouts–can’t wait to try some of these options. One I would add, is HASfit on YouTube. There are a variety of fitness classes including some especially targetted to seniors or anyone with limited mobility. Great for anyone who might have Grandma staying in during these trying times. Keep up the great posts–ya’ll are a beacon of light right now!

    • Lindsay

      It’s cool that Peloton also has some family workouts. I’ve only done a few of them, but my nieces and nephew enjoy them.

  12. Tara

    Anyone know of any Yoga classes geared towards teens. We checked out the Cosmic Kids Yoga, but that was way too young for my 13 & 15 year old.

  13. Barbara

    Fitness Blender addict here. Workouts are free, easily accessible, not distracting with yelling, music or backgrounds; at all levels; and you can choose what you’re in the mood for. Find them on You Tube!

  14. Katie

    I absolutely love benderfitness.com I know it’s not on your list, but there are tons of workouts from yoga to LIIT to HITT on the website and youtube channel. They are all done by Melissa Bender, an OT, and sometimes she’ll have guests or her husband join too.

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