Free Workouts for Stay-at-Home Fitness Beginners

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Gyms and fitness classes across the country are gradually reopening during the COVID-19 outbreak, but many people may not be comfortable with the idea of going back yet. Some facilities also remain closed, so it’s up to us to keep ourselves healthy. Thankfully, working out from home has gotten much easier as fitness apps and personal trainers are providing free lessons to help us all stay healthy during the pandemic. Plus, we can find handy equipment to make our home workouts even better.

Before starting any new exercise routine, always remember not to push yourself too hard if you aren’t feeling well — your health and safety come first. But if you’re ready to turn your living room into your gym, take a look at these workout routines and tools that we’ve gathered to help anyone kickstart their fitness journey.


The P.volve fitness platform is committed to safe, functional, movement-based methods to help you achieve the results you want. Sounds like the perfect program for a crowded studio apartment. Even more perfect? They’re offering a free 14-day stream trial of their services during our period of self-isolation.

Photo Courtesy: @pvolvefitness/Twitter

Make sure to use the promo code ONEPVOLVE when you create a new account. If you’re still on the fence about the 14-day trial, P.volve is also offering 20-minute workouts for free on Instagram Live. If you’re still curious about their services, check out their YouTube page to see what some of their post-workouts look like. For instance, the company’s most popular video is the Total Body Toning at Home routine, which uses dumbbells to activate your muscles and enhance the workout.

Fitness Blender

Six million subscribers can’t be wrong! Husband and wife Daniel and Kelli Segars have uploaded almost 600 free, full-length workout videos. Each title lists any equipment you may need, which is an easy way to find the right clip. If you’re searching for content without gym essentials, don’t worry — they have plenty of equipment-free workouts.

Photo Courtesy: FitnessBlender/YouTube

However, their musicless, one-on-one training videos filmed in a blank, white space may make self-imposed isolation feel even stranger. This is the perfect time to blast your favorite guilty-pleasure exercise playlist at full volume. If you dislike pausing your workout to adjust the volume or change the music, you can simply tell a voice-assistant device to do it for you. It’s all hands-free, so you can focus on the routine and exercise without distractions.

CorePower Yoga

In a move of compassion and business savvy, the CorePower Yoga team has provided a catalog of yoga workouts of various skill levels for free over the next month. “We know that life is challenging right now,” they shared on Instagram, “and we hope these changes create peace of mind and keep your practice moving without interruption.”

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If you’re interested in mixing strength-training with yoga sequences, then this is the outlet for you. Best of all, the classes are led by charismatic and relatable instructors who play some pretty lively music for a yoga session. For those who don’t have a yoga mat, consider looking into one to make your sesh more comfortable. They also protect you from slipping and potential injuries, so you can perform moves without any problems.

Sweat Factor

From HIIT to yoga, barre to bootcamp, and kettlebells to kickboxing, Sweat Factor is offering a 7-day free trial of their all workouts during the COVID-19 outbreak. Sweat Factor has one of the most impressive rosters of trainers in the fitness world, and their workouts are accessible anytime, anywhere.

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If you’re the kind of person who likes a diverse workout routine, then Sweat Factor is the right choice for you. They even have a selection of custom exercises for pregnant women, so anyone can get a little workout (and sweaty) in with this catalog of options.

For people who get uncomfortably sweaty, there’s an easy way to keep cool and manage it while you workout — moisture-wicking clothes. A couple of popular items include simple t-shirts and leggings. These sweat-absorbing items can make exercising more enjoyable.

Daily Burn

If social isolation has you craving more human connection, Daily Burn may be what you’re looking for in at-home fitness. The Daily Burn Community Group is 20,000 members strong and is constantly checking in with one another pre- and post-workout.

Photo Courtesy: @dailyburn/YouTube

They’re offering a free 30-day trial with access to thousands of recorded group workouts during the COVID-19 crisis. If you download their app, you’re also able to access their virtual one-on-one training sessions for even more social engagement. Before and after these sessions, another activity you can try is foam rolling, which helps with muscle knots and tightness. Experts say using a foam roller can improve your performance. Daily Burn also shows different ways of how you can use it.

305 Fitness

We’ve been stuck indoors for a long time. Thankfully, working out at home doesn’t have to feel like a chore. Which is why we’re so grateful for YouTube channels like 305 Fitness.

Photo Courtesy: 305 Fitness/YouTube

Their high-energy dance routines are the perfect way to shake your body and detox from any cabin fever. Blast the volume on high, dress like you’re in a music video and shake your money maker. The videos (and the dance instructors) are going to be your virtual new best friends.

So bring out your best dancing shoes! Adidas Superstar shoes are recommended footwear for cushion and support, making them suitable for many different activities. Plus, they’re classic streetwear shoes that are stylish and sporty.

Although we mentioned one product for each workout option, you can actually use the tools for any routine. Here’s a review of the useful items that can help you or any fitness beginner get started: