Stay Healthy at Home During Gym Closures With These FREE Workouts
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Keep up with your health and fitness routine at home!
It’s more important than ever to stay healthy, but visiting a gym is no longer an option for so many people. If you’re looking for an effective workout that can be done from home, we’re sharing some ways that you can stay fit or get in shape for FREE!
Whether you’re trying to maintain your old fitness routine at home or just getting started on your fitness journey, these ideas will keep you moving without breaking the bank.
1. Do some free HIIT workouts.
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 through 3-5 times.
2. Stream free fitness videos on Amazon.
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!
As an idea, here are 5 videos already included with Amazon Prime:
- Easy Yoga for Beginners with Christine Wushke (52 minutes)
- Yoga For Beginners: Poses for Strength, Flexibility and Relaxation (1 hour, 4 minutes)
- 21 Day Transformation (Season 1 – 10 videos)
- Belly Fat Burning Exercise (18 minutes)
- 15-Minute Full Body Burn 1.0 with Maggie Binkley (16 minutes)
3. Find free workout channels on YouTube.
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:
- BeFit – You’ll find everything from dance routines to extreme workouts to beginner’s yoga.
- Cosmic Kids Yoga – These interactive adventures build strength, balance, and confidence while introducing kids to yoga and mindfulness.
- Jessica Smith TV – Features cardio/strength workouts with and without weights and some power walking in place
- FitnessBlender – Features strength workouts done with bodyweight or adjustable dumbbells.
- 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.
- Yoga Journal – Includes yoga routines and sequences for energizing or relaxing, seated or standing, or focusing on various body parts.
- 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.
4. Download free fitness apps.
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 will power to workout? The 5 Minute Home Workouts App offers quick routines with timed rest and exercise periods to ensure workouts take no more than 5 minutes.
The following apps are now FREE until April 1:
- 7-Minute Workout (iOS or Google Play) – Backed by science, the 7 Minute Workout engages every muscle in your body to improve strength, agility, and endurance.
- Barre (iOS or Google Play) – Get lean, fit, and toned with a new ballet-inspired workout every day. Boost thighs, glutes, or core for an extra muscle-shaking challenge.
- Down Dog (iOS or Google Play) – This highly-rated app provides a studio-like yoga experience in the comfort of your home. Each time you practice, it creates a brand new vinyasa yoga sequence so that you never run out of content.
- HIIT (iOS or Google Play) – Avoid boredom and the dreaded workout plateau with the HIIT app. It’s fully customizable for your fitness goals and you’ll never get the same workout twice!
- Yoga for Beginners (iOS or Google Play) – New to yoga? This is the app for you! It was created to introduce absolute beginners to the practice of yoga.
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.
6. Utilize the great outdoors – it’s free!
Throw on some sneakers and get outdoors! As long as you avoid groups and maintain social distancing, 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.
7. Use what you have at home… (including the kids)!
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.
If you’ve been thinking about trying Beachbody On Demand, now is a great time! For a limited time, you can score a FREE 14-Day Beachbody On Demand trial and stream workout videos in the comfort of your own home. Hop on over here for all the details.
9. Work in By Streaming a Free Facebook Live Class
Gyms like Planet Fitness and Pure Barre have started offering free online workouts that anyone can stream from Facebook live. That’s right – you don’t even need to be a gym member. These classes are open to everyone!
In most cases, you can catch these videos live or watch a replay later. In addition to being streamed live, most of them will also be available to watch for a limited time after they air, for those who can’t join the live stream.
10. Check the websites of popular gyms for free workouts.
With many national gyms and studios closing nationwide, some chains are now offering classes and workouts on their websites as a way to stay connected with their members and keep them moving. Many of these workouts are available to everyone – no membership is needed to participate!
Orangetheory Fitness is one example of a studio that is now offering free classes on its website. Each day, a new 30-minute workout showcasing coaches from around the world will be posted. These workouts are free for everyone, and members are even encouraged to share them with anyone who could use a little stress relief.
11. Try the Peleton App for Free – No Bike Required!
For a limited time, Peleton is offering everyone access to its full library of classes 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.
Keep your body moving while you work with this clever under-desk product!