Free Workouts & Programs
Want to work on your fitness but don’t know where to start? Here are some great workouts and even weeks-long programs that will help you to get and stay on track. You don’t need any equipment, you don’t need cute gym clothes. All you need is to show up consistently and you will see and feel results. A positive attitude helps too. Don’t think too much about it, don’t worry about how much confidence you do or don’t have – just pick what looks interesting and go!
Moving around outside: the original exercise
With all the apps and technology in our lives, it’s important to remember we actually don’t NEED tech to live perfectly healthy lives and grow in ways that feel good. If you want to be healthy and get good exercise, going outside and walking or running is a great option. If you feel safe doing so, you can always listen to some great music, podcasts or audiobooks while walking too. Its therapeutic to just move your body, breathe, and really look at the world around you. Also, being outside offers the chance to meet new people without having to commit to being social.
Nike Training Club: my personal #1 pick for home workouts
This app is available across Apple and Android ecosystems and honestly, is my go-to when I just want to be told what to do and follow along. The 6-week program that got me in amazing shape – Burn with Kirsty Godso- required no equipment at all. Best part, its all FREE with no ads. They got HIIT (high intensity interval training), Strength, Yoga, Pilates, Mindset training, and even special programs for all phases of pregnancy. You can do these workouts at home too, so no need to join a gym.
Cost: FREE
Levels: Beginner, intermediate, advanced
Format: Trainer-led classes, whiteboard workouts, articles to read
Equipment: Options for none, basic, full
Nike Run Club app for guided runs
I promise you this list is not sponsored by Nike, they just know how to make a good product. Nike Run Club offers guided runs that will motivate and inspire you to keep putting one foot in front of the other. Trainers offer encouragement, pacing advice and training plans. The app even has an option to get social by joining other users in monthly challenges and connecting with your friends.
Cost: FREE
Levels: There’s something for everyone here! There’s even a 1 Kilometer guided run. That’s 1000 meters – just a little over half a mile.
Format: Downloadable audio that you can play your music over and take with you on your runs. App uses your phone’s location services to track your distance, speed and route.
Hevy app for training in the gym
Whether you’re new to the gym or a seasoned trainer looking for a better way to plan and log your workouts, the Hevy app offers a great set of over 400 exercises and 26 programs that you can do with or without equipment. You can filter your exercises by muscle group and equipment to create the best training plan for you. Animations demo proper form, which is helpful when trying a new move. The global community of users will offer encouragement, inspiration, and guidance. If you’re looking for a great online fitness community + top-notch workout logging and tracking, this app is an excellent tool.
Cost: FREE with limited features. PRO option is $2.99/ mo
Levels: There’s something for everyone here. A GREAT resource if you’re going to a gym and don’t know how to use the equipment or structure a workout yet.
Format: Whiteboard workouts (the app shows what moves to do, how many reps and sets). Create your own or use some provided in the app or by other users.
Yoga with Adriene for excellent yoga instruction
If you have any super chill, zen yogis in your life, you’ve probably heard about how great Yoga With Adriene is. Her YouTube channel has awesome instructional videos where she guides you through yoga flows alongside her sweet dog, Benji. There are 75 playlists with sets of videos focusing on a wide range of key areas like Yoga for Anxiety and Yoga for Digestive Flow. If adding yoga to your life in a way that feels good is a goal for you, this is a great place to start.
Cost: FREE with ads. If you want ad-free YouTube premium, individual plan = $13.99/ mo
student plan = $7.99/mo
family plan = $22.99/ mo
Levels: There’s something for everyone here!
Format: YouTube videos
Yoga with Adriene for excellent yoga instruction
If you have any super chill, zen yogis in your life, you’ve probably heard about how great Yoga With Adriene is. Her YouTube channel has awesome instructional videos where she guides you through yoga flows alongside her sweet dog, Benji. There are 75 playlists with sets of videos focusing on a wide range of key areas like Yoga for Anxiety and Yoga for Digestive Flow. If adding yoga to your life in a way that feels good is a goal for you, this is a great place to start.
Cost: FREE with ads. If you want ad-free YouTube premium, individual plan = $13.99/ mo
student plan = $7.99/mo
family plan = $22.99/ mo
Levels: There’s something for everyone here!
Format: YouTube videos