Gym closed? Can’t leave the house?
No problem. Even if you have no equipment in your home, there are so many resources available online to help you exercise with minimal equipment or just your bodyweight. Many of them are free.
Fitness Apps with At-Home Workouts
FitOn
Free live and recorded workouts featuring workout styles from HIIT to cardio hip-hop dancing. This app is 100% free! Most workouts require no equipment or just a pair of dumbbells.
Get the app on Android or Iphone
Nike Training Club
Everyone should have this app. Pick a workout based on muscle group, workout type, or equipment and you’ll find a range of workouts from less than 10 minutes to 60 minutes. Right now, access to Nike Premium is free for all app users in the U.S.
Nike Premium includes video classes and 6-week programs led by Nike Master Trainers. I highly recommend Alex Silver Fagen’s yoga classes and Kirsty Godso’s no-equipment HIIT classes (they are killer in the best way!)
Get the app on Android or Iphone
Peloton
Everyone’s heard of Peloton by now. Peloton is known for its bike and treadmill workouts (and if you’re lucky enough to have a tread or bike in your home, you can use the app with your equipment). But they also have a range of bodyweight workouts, dumbbell-only workouts, yoga, and stretching. Right now, Peloton is free for 90 days for first-time users! Regular cost: $12.99 / month + taxes
Get the app on Android or Iphone
Alo Moves
If you love yoga, barre, pilates, or yoga HIIT workouts, check out Alo Moves immediately. it has sooo many classes led by experienced trainers and yoga teachers who lead amazing classes. I’ve been using it for a few months now and absolutely love it for sweaty yoga flows and at-home barre workouts. Cost: $20 / month
Get the app on Android or Iphone
Sweat
Sweat features 5 female trainers who each have one or more gym-based and at-home workout program. With everyone avoiding gyms, Sweat just released two new at-home programs and Kayla Itsines updated her original BBG workouts to only require a chair, dumbbells and skipping rope. Cost: $19.99 per month or $119.99 annually.
You can try out the trainers workouts by visiting their Instagram pages. Go to @sweat and see all the trainers’ accounts listed on @sweat’s bio.
Get the app on Android or Iphone
Fit Body with Anna Victoria
Anna Victoria is an Instagram influencer and personal trainer who has several different programs on her app that can be done at-home, ranging from beginner to advanced levels. The app also has meal tracking and a recipe planner based on your personal nutrition information. Cost is $16.99 per month or $119.99 annually.
Check out Anna’s free workouts on her Instagram page, @workoutsbyannavictoria
Get the app on Android or Iphone
Obè
Obè (pronounced o-bay) offers live and on-demand dance cardio, Pilates, barre, HIIT and strength classes taught by New York City fitness professionals. Most classes are 28 minutes long, but they also have 45-minute classes and Express classes that are 10 minutes, which are perfect for a remote workday break!
If you like dance cardio, Pilates, and barre, this is good program to try. If you join live, it’s almostttt like joining an in-person class.
Cost: $27 per month or $199 per year
Get the app on Iphone
Adidas Training App by Runtastic
While their workout library is less extensive than other training apps, all of the Adidas training workouts and programs are totally free and still provide an effective workout. I also like that they build warm-ups and cool-downs into the workouts. There are lots of shorter workouts available on the app that I like to do for a quick energy boost in the morning or afternoon!
Get the app on Android or Iphone
Freeletics
Freeletics is the app for you if you like to keep it super simple with your workouts. Like, super simple. While the app does have a subscription service, it also has free workouts that feature circuits of basic moves that you’ll repeat for 3 to 5 rounds.
If you like working out outside, I recommend this app, since the moves are all bodyweight-based and easy to do anywhere.
When you pay for the app, either $75 a year for just training or $115 a year for training and nutrition, you also get access to personalized workouts and programs to follow.
Get the app on Android or Iphone
Fitness Instagram Accounts with At-Home Workouts
@amandabisk: A former Olympic polevaulter, Amanda loves yoga, bodyweight workouts, and sprinting. She’s my kind of gal. Follow her for follow along workouts and stunning pictures of handstands, splits, and ocean views.
@exercise_snacks: Nike Master trainer and GQ-contributor Joe Holder (@ocho_system) created this account to provide people social distancing at home with short and effective minimal equipment exercises. Joe really loves to dig into the science and research behind exercise and wellness and takes a holistic, athletic training approach to fitness.
@ashwilking: Nike Master Trainer and Rumble Boxing trainer Ashley Wilking dishes out infectious positive energy and follow-along workouts on her feed. She also frequently hosts live workouts on Women’s Health Magazine Instagram page. She’s been upping her workout output due to quarantine, which makes me so happy!
@mrandmrsmuscle: I have mad respect for this Dubai-based fitness duo. Not only do they dish out daily workouts on their Instagram and Youtube Channel, but they manage to do every single move in synch!? Like how? If you want a constant stream of workouts on your feed, you will love their content.
@blogilates: Blogger and pilates instructor Casey Ho provides humor and pilates-inspired workouts to her followers. Nearly all of her workouts require zero equipment and very little space.
@liabarth: Lia is the creator of The B Method, a low-impact mat workout that uses a stability ball and has yoga and Pilates influences. She has 30-minute and 60-minute workouts on her IG TV and often will do live workouts on IG too.
@kirstygodso: New Zealand-native and co-founder of Pyrotings Kirsty Godso is now a Nike Master trainer living in New York City. Her style is plyometric jump training mixed with stability training and pilates ab and glute burners. Honestly, I love every workout I’ve taken with her. She’s firey, hard-core, and just plain cool.
@samiclarke: Sami is a fitness trainer on the FIT Plan app and focuses on home workouts that use up little space and equipment. She’s recently been posting full live workouts on her IG TV page, and I’ve been loving them. She doesn’t incorporate too many high-impact or plyometric movements, and she comes ready with a solid playlist.
@sugarysixpack: Niki has been training women for years. She’s straight-forward and real, which is refreshing within the fitness Insta world. Follow her page for targeted and full-body workouts that you can do at home with just some dumbbells.
Fitness Youtube Channels with At-Home Workouts
- Popsugar: Many workout videos led by top fitness trainers
- Fitness Blender: Hundreds of free, full-length workouts
- HASFit: Fitness trainer dedicated to providing free workouts to any type of body and ability. Have over 1,000 videos and 30-90 day free fitness programs
- Workout With SELF playlist: Check out their playlists section for a variety of workouts that require limited equipment.
- Chloe Ting
- Chloe posts free workouts on her YouTube channel, but she also posts full schedules on her website that you can follow. I tried one of her programs and liked the workouts, although I did get bored from doing the same videos over and over. But they’re a good option for days you need a quick, no-equipment workout.
- Caroline Girvan: Caroline is a certified personal trainer, runner, and super-fit mother of two. She posts new workouts close to daily, and you can find a wide range of class styles and durations. Her workouts are home-friendly, so no excuses! Honestly, she might be my favorite YouTube channel on this list.
At-Home Workout Equipment You Need
- Yoga Mat
- I’ve used this Lululemon yoga mat for years and I love that I can use it for both yoga and high-intensity workouts. But there are lots of great brands out there.
- Dumbbells
- Short Loop Resistance Bands
- Long Loop Resistance Bands
- Sliders
- If you have slippery wood floors you can substitute with towels, fuzzy socks, or cardboard
Free Apps to Help You Start Running
Summertime with no gym access…there’s really no better time to start running outdoors. Here are three apps I’ve used that can help runners of all levels start or improve their running routine.
Nike Run Club
The Nike Run Club app provides GPS tracking, free audio workouts, meditation-guided runs, and training programs for any distance race. Because I like following a program rather than just going out for a run, I build personalized racing programs and follow them for my weekly runs. The app is free to use.
The Run Experience
Based out of San-Francisco, The Run Experience app is an app that provides its users not just running programs, but advice and videos on all the other things runners need help with, like strength training, stretching, mobility, warm-ups, cool-downs, and nutrition. The app is free and comes with a free 2-week training program as well as single workouts. To access their other, longer, programs costs $120 per year.
Strava
Strava is a free GPS-tracking app that can log your runs and bike rides. Connect with your friends and race virtually. If you’re competitive this app is perfect, as it tells you popular routes in your neighborhood and the fastest Strava users to complete them, giving you a time to shoot for.
The Bottom Line
Exercise can be fun, easy, and free! While I encourage you to support your favorite fitness instructors by paying for their programs when you can, if that’s not in the cards right now, you should still take care of your health and move your body. If you try any of these resources or have others you love, please let me know in the comments.
Need more home workout ideas? Check out these posts:
Sweaty Outdoor Interval Workout
Fundamental Elements You Should Incorporate in Every Workout
Happy sweating!! 🙂 xx
