For the majority of my life, I’ve been a gym rat. From playing sports at a young age, to volleyball leagues to weight training, 1/2 marathons and sprint triathlons, I’ve run the gamut of cross training. Over time, and after multiple kiddos, I’ve had to lose the gym and be more creative about when and how I could get my workouts in at home.
With the New Year and lots of resolutions upon us, now is not the best time to join your local gym. Many folks grab up new memberships in January, and in my experience, most tend to filter out by around March. So, while the rush is on at the gym, get creative at home and stay on top of your resolutions.
Gyms are open now all over town, but not everyone is ready to jump back out into the public domain. While precautions are in place, we can’t guarantee that all venues adhere to the safety measures that are necessary at this time, so we ask that you get as much information as you can, make your own decision and stay safe.
If you’re still hangin’ out at home, or if you’re stuck at home all day during distance learning, there are lots of great options to get your sweat on at home!
The best advice I’ve gotten about doing anything at home-work, fitness, chores, etc.- is make a plan! This is very important if you truly want to squeeze that workout in. Having 2 kids at home under six, all day long has put a little dent in my usual plans. I’m sure many of you are in that same boat.
Map out your whole day if it helps, just remember to allow yourself some flexibility. We still awhile to go until school, and work for some, resumes. Print out a timed schedule for the day or create your own. My oldest started 1st grade this year so we made a clock to help him stay on track after school. We love this idea from redtri.com. Use that same idea to plan out your day and help you and the kids get done what needs done during this time. It’s really easy to turn on the TV in the morning and lose track of time to find out it’s already noon. Been there, done that.
So, in order to stay on track, decide when you can or want to workout. Some of you may be morning people, I have a little one that naps, so I plan my home workout for this time, and I schedule my older son ipad time for 30 minutes. Maybe you want to wait until the kids are in bed for the night, although this can be an easy backfire. We are all exhausted at the end of the day, kids or not. I’ve compiled this list of how to get your workouts in at home for free with hopes that it might help some of you out while you’re confined to your homes.
My favorite home workouts
Here are a few of my favorite quick videos if you don’t have a lot of time. I do have a treadmill at home to use and I also have free weights and bands. But you don’t need to have any of that to get a great workout in. There are lots of things you can substitute for weights, such as large food cans or full bottles of water. Be creative and find what works for you.
I like to find quick, short workouts and combine them if I have extra time on a certain day. I love this 10-minute Get Madonna’s Arms workout from popsugar on YouTube. They have so many workouts on there, you can definitely find something you will like.
I am a big fan of PureBarre workouts for full body strength and toning. While those classes can be pricey, I found a few quick workouts that will burn out your buns and make your abs and triceps nice and sore. Here are two of my favorite 15-20 minute barre options, both from City Shape Up:
HIIT workouts for home
If you haven’t heard of High Intensity Interval Training (H.I.I.T.) it’s time you looked into it. This is an incredible option for an at home workout. It’s basically a list of targeted or whole body movements put together in intervals, based on either time or reps. Most of them need no equipment and are easily adaptable to your fitness level. This is a Pinterest search for workouts and you can get pretty specific. These are designed to maximize calorie burn and strength and toning, so they are typically pretty short, but can be very effective. And if you aren’t sore, you know you need to up your game by changing out the exercises or increasing reps or time. Here’s an example that I use at home:
All exercises are done for 45 seconds, one after another with 15 second rest between. Set a timer for 1 minute, do the work for 45 sec, then rest for 15 sec. Repeat the entire sequence 3 times. Rest one minute between full sets.
Butt Kicks (Fast Pace)
Tricep Chair Dips
Side Lunges (w/ jump)
What’s nice about this is you can adapt it for what you like or need. Add a plank or some burpees, use your favorite moves. Not getting sore? Increase the difficulty of moves or ramp up the time.
Other Virtual Home Workout Options
YMCA 360: Your Virtual YMCA
The YMCA’s “on-demand” healthy living network consists of your favorite classes, their top instructors, and the Y community, now available at home, on the road, 24/7 and 360 degrees. From yoga to bootcamp to active older adults, you can find something you love.
Planet Fitness is offering Free Home Work-Ins each day at 4pm PST. Working out is more important than ever, so stay active at home! Tune in to Facebook Live each day for great workouts, and check their FB page for the occasional very early morning workout as well. Those begin at 5am PST.
You can build a workout schedule that fits around your lifestyle, with a mix of running, strength, toning, cycling, yoga, meditation and outdoor workouts on the Peloton App. Filter thousands of classes by type, length, time and your favorite music. Track your progress with milestones and streaks and get reminders. View each class and playlist before you start sweating. Normally $12.99, they are now offering 2 months for free for first time users. You must register with a credit card, and will be charged after 60 days if you don’t cancel. If you want to try it out, just set a reminder (or two) on your phone or calendar to cancel before it ends so you don’t get charged.
Nike Training Club App
*My current favorite due to the variety of workouts and the ability to choose the exact length of time. This app offers everything from bodyweight-only to full-equipment workouts for everyone at all fitness levels. Energize your routine with a growing library of workouts led by our Nike Master Trainers. Try on-demand classes for a streaming, studio-style experience or tackle a gym-friendly whiteboard workout. Sessions range from 15-60 minutes and include over 200 workouts for the free plan or a premium plan with extras for $14.99/mo.
YouTube fitness channels
POPSUGAR Fitness offers all types of workouts on YouTube, including Zumba, HIIT, Standing Barre, Core, and more. A few of these are listed above as some of my favorite quick workouts.
Offers Free workout challenges like a 7 Day Home workout, a Free 12- week workout calender and a January 2021 workout calendar which makes the planning easy for you.
Yoga with Adriene
If yoga is more your flow, try this relaxing channel with Free yoga workouts, to calm your breath and increase flexibility. From beginners to back pain, she’s got your covered.
Cosmic Kids Yoga
If your kiddos need a break, my kids love this channel. She has many kids yoga options, but our favorite is her character classes from Moana to Minecraft where she tells a story and incorporates poses throughout. It’s so much fun and a great mid-day break for the kiddos.
Take a peek at some of these program options, or if you’re pretty used to working out and know what you need to do, design your own quick workouts for each day.
Go on and get outside
Last but not least, get outside and get some fresh air! Vegas is open so check out a nearby park or even take a stroll in your neighborhood- it can do wonders for anxiety and stress. Dust off that old bike, hike the trails at Red Rock Canyon, or just head to the park to play. In these times, please practice social distancing while in public spaces. Find yourself some open space, there’s plenty of ways to get outside and get moving while this weather is nice and cool.
So, this list gives you plenty of options on how to get your workouts in at home for FREE. If you have any favorite workout ideas or free local workouts, please comment below. Please use caution if you are just starting a workout program, and look for programs for beginners. 2021 is finally upon us, let’s pause the Netflix bingeing and de-stress a little with these great at home workouts.
Please check out some of our other free and cheap posts that won’t involve large crowds: