Sweat from the comfort of your own home. No gym, no problem. With social media and the ability to stay connected, staying fit at home has never been easier. Live steam workouts, download fitness apps, and even connect virtually with trainers, all from the comfort of your home. Choose between HIIT workouts, resistance-based programs, yoga, pilates, and even spin classes! Whether you have equipment or are just working with your own body weight, you can guarantee there’s a program you’ll love that will have you working up a sweat.
We’ve rounded up our favorite at home workouts for you to try! We’ve recommended what equipment you’ll need for each workout based on the program. Keep in mind, you can get great results with your own body weight! Any props and equipment are only an added bonus, you can always modify with household items (pasta sauce, water jugs, backpacks, books – get creative)!
Melissa Wood Tepperberg of Melissa Wood Health has earned a loyal following with her Long Lean Lines method. When you sign up for the MWH membership, you gain access to a library of classes that include yoga flows, pilates sequences, guided meditations, treadmill series, and even pre/post-natal workouts. Every Monday Melissa releases a new workout to her website, and each week posts a recommended “workout schedule” from her library of videos. You can stream the workouts from her app or your computer, making the workouts accessible wherever you go. For just $10 a month (honestly, an insane deal) you’ll have access to her pilates and yoga-based flows ranging from 8-minute power sessions to 45-minute flows. She offers both quick but effective sessions for those who literally have 15 minutes to get a burn in, as well as longer workouts for those able to dedicate the time. Even if you opt for the shorter classes, trust me, your muscles will be shaking. All workouts are low-impact, but boy do you see results as you build long, lean muscles. While you can do all workouts with body weight, some of the workouts can be enhanced by adding ankle weights, resistance bands or using light hand weights.
F45 has become a global HIIT sensation, but aside from the workout results you see, what makes this workout so special is the community. Just because you’re at home doesn’t mean you need to sacrifice the community feel! With F45 La Jolla’s new Results-Based Program, you have the ability to virtually workout with your favorite trainers in real-time while getting your sweat on with familiar faces. With 5 live-stream zoom sessions to choose from each day, you will be able to work out from your living room while your F45 trainers watch and critique your form and keep you motivated.
With specially curated workouts changing daily, you will keep your body strong and lean, just as if you were working out at the studio! If you can’t make any of the zoom sessions, don’t worry, when you become a member of F45 La Jolla's RBP you have access to all of the daily workouts to watch at your convenience. The workouts vary from HIIT workouts using just your own body weight to resistance-based weight-focused exercises. If you don’t have weights or equipment at home, you can still complete the workouts with your own body weight, but you likely have household items that are just as effective! Pasta sauce jars, water jugs, even grab your dog or children to add some resistance to those squats! Creativity is encouraged ;)
Kayla Itsines, The Australian celebrity trainer with the world’s largest women’s fitness community (an instagram following of over 12 million!), offers 3 at-home programs through her app SWEAT. Kayla’s original workout plan, BBG, is a 12-week plan with just three 28-minute HIIT (high-intensity interval training) workouts per week. Don’t underestimate these workouts, they may seem easy, but this program will make you put in the work! Just look at the #BBG hashtag on Instagram and you will find all the motivation and support you need from the BBG community.
Kayla has since created two more programs, BBG Stronger and BBG Postpartum, making her programs accessible to all fitness levels.
Download the SWEAT app, where you’ll also have access to other SWEAT programs and trainers such as PWR at home with Kelsey Wells, Yoga with Sjana Earp, and more.
Recommended equipment: (for BBG)
Recommended equipment: (for BBG Stronger)
This fit-mom is the ultimate motivation. Kelsey Wells, now a famous personal trainer who has amassed a following of 2.8 million, started her impressive fitness journey as an ordinary mom following the BBG program. Now a SWEAT trainer with her own programs, Kelsey’s workouts (PWR at home 1.0 and 2.0) can be found on the SWEAT app alongside Kayla Itsines’ BBG programs among other workouts.
Kelsey’s program focuses on hypertrophy training, encouraging women to become stronger, build lean muscle, and become confident lifting weights. Originally designed to be an in-gym program, Kelsey released her PWR at home program, giving women the option to perform the workouts anywhere. Though a set of dumbbells and resistance bands are recommended for the workouts, they can easily be modified. The program is a 16-week plan, which was recently extended to become a 28-week plan! Each week has 3-4 resistance workouts, 2-3 cardio sessions (both HIIT and LISS, low-intensity steady state workouts) and 2-3 recovery sessions.
Whether you’re scared you’ll lose your “gains” without a gym, or you’re looking to get stronger and build lean muscle, this program is for you! Both challenging but achievable
Workout with Nike Training Club, a workout app with a database of more than 185 workouts featuring world-renowned Nike Master Trainers. When you download the app, you will gain access to a library of strength, endurance, mobility and yoga workouts ranging from 15-60 minutes. The premium version is now free, giving all users access to on-demand classes as well as all the wellness features including nutrition, mentality, sleep, and recovery expertise. The Nike Training Club App even connects to Apple Watches, allowing you to track your progress and activity rings! All workouts have a trainer demonstrating the moves, ensuring you have proper form and know the correct way to perform each exercise. When you sign up for the app, based on your information you’ll get workout recommendations tailored specifically to you. You also have the option to customize your workout with the ability to choose:
Download the Tracy Anderson app and dance your way to your dream body, all from your living room. The Tracy Anderson Method is a trendy yet fun and effective workout that has gained traction from celebs like Gwyneth Paltrow and Victoria Beckham. This full-body workout targets all those hard to reach muscles groups incorporating small hand weights to burn out the arms and abs, toning exercises for the legs and glutes and dancing as the form of cardio. The low impact and high-repetition moves will have you feeling lean and sculpted. Take advantage of her two-week free trial!
If you’re a spin addict, the Peloton might be a worthwhile investment. While the Peloton bike has a high price tag, you really do get the studio experience from the comfort of your own home. The bike is equipped with a tablet, allowing you to join live classes with an instructor while you’re riding giving you that in-studio feel. The resistance is hard! You will definitely push yourself and work up a sweat. The heart rate monitor on the bike allows you to track your progress during your workout and see how hard you’re working. On top of that, you can customize your ride – choose your favorite style class (Tabata, HIIT, or interval training), decide how long you want to ride (anywhere from 10 to 60 minutes), and pick your favorite music to ride to (everything from country to hip hop).
While having the bike is a plus, you can still take advantage of the Peloton app without it. The app offers a variety of other classes such as yoga, treadmill and strength classes. You can choose whether you want no-equipment or full-equipment workouts, while an instructor motivates you through whichever class you select. Whether you invest in the bike or not, the Peloton app is a great way to stay motivated and fit all from the comfort of your home.