Free workout videos online

If you thought two-day free shipping and all access to “The Marvelous Mrs. Maisel” were the highlights of your Amazon Prime account, you are going to be pleasantly surprised at this other fit feature. Not only can order your yoga pants and earbuds on Amazon Prime, you can actually use it to squeeze in a bit of cardio or stretching anywhere you happen to be.

If you have Amazon Prime ($99 for the year; $10.99 per month) or an Amazon Firestick (starting at $39.99 for the device, which has built-in Prime) you’ve got a golden ticket into fitness videos ranging from yoga to strength training to meditation.

Most of the workout videos you’ll find range between 20 to 30 minutes, so you can always catch a sweat after binge-watching “Mozart in the Jungle” or downward dog before shopping for new throw pillows. For the full fitness experience, you can also find 60- to 70-minute videos so you never have an excuse to skip the gym.

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Stream on-demand from home, while traveling or even at the park on a sunny day — Amazon challenges you to workout anywhere. Most videos don’t require equipment, but do offer more advanced options to add weights, bands and other equipment if you have them.

With Amazon Prime, you’ll find more than 300 workout videos and movies included with your membership. Here are five sweat-inducing videos already included with Amazon Prime (and five videos worth the additional splurge):


5 Best Free Workouts on Amazon Prime

  • Zumba Fitness-Concert Live. Ever been to a concert and just danced around with abandon? This Zumba video is the next best thing and it’ll count as a workout! In addition to the cardio burn, you’ll feel all the electricity from the crowd during this 70-minute latin dance workout. The video features 16 high-energy, calorie-blasting routines that you can do all at once, or pause and break up into intervals.
  • Power Yoga Weight Loss with Erica Vetra. Have less than 30 minutes to spare? This metabolism-boosting yoga workout will Zen you out in just 20 minutes. Flow through movements with instruction from Erica Vetra, an experience yoga instructor who has traveled the world honing in on her yogi skills.
  • 15-Minute HIIT With Maggie Binkley. If you’re looking to get your heart-rate up, but are limited on time, this 15-minute video is for you. Maggie Binkley takes you through these short workouts each day of the week (Monday through Friday), focusing on specific areas on different days, and including a few full-body routines as well. Come Saturday, you’ll be ready to cheers to your accomplishments!
  • 8-Minute Abs Workout. This quick tutorial makes it easy to power through an abs session and will get you doing more than the run-of-the-mill crunches. Plan to burn between 50 to 110 calories during this core-toning workout, recommended five days a week.
  • High-Energy Full-Body Pilates Fitness Fusion Workout. If you’re new to Pilates, a mat workout is a great way to begin learning the movements. The video flows through three circuits, featuring high-energy Pilates moves, and some yoga and cardio elements. Join for just one round or power through for the entire 45-minute workout.

Woman working out in the park.

5 Best Add-Ons To Your Amazon Prime

  • Tracy Anderson: The Method For Beginners. Choose from a handful of workout DVDs from this celebrity trainer. She’ll have you working up a sweat doing cardio or more targeted moves for the arms, legs, and core. Anderson’s queue of videos range from about $2.99 to $9.99. Considering that Anderson has her own collection of studios across the globe that run about $45 per class, this is a steal!
  • Jillian Michaels: Ripped in 30. The former “The Biggest Loser” trainer has more than a dozen videos on Amazon Prime, including this 30-Day Shred. Jillian Michaels will walk you through your month-long fitness journey that will increase your fitness and teach fundamentals of a healthy diet. “Ripped in 30” is available for $9.99.
  • Denise Austin: Hot Body Yoga. Sculpt long and lean muscle with Denise Austin’s 60-minute yoga video. The workout starts with slimming vinyasa poses, then leads you through toning movements with light weight. Available for $13.99. Not into yoga? Sift through Austin’s catalogue of other cardio and strength videos.
  • Leslie Sansone: Walk Off Fat Fast. This is just one of Leslie Sansone’s walking videos available on Amazon Prime that will give you the skills, form, and tips to take your walking outside to the trail. Walking is a low-impact, but effective way to lose weight and stay active, and it’s great for all ages. The video literally walks you through a few fat-burning walking programs set to beats per minute in workout music. Available for $2.99 to rent; $9.99 to purchase.
  • Jane Fonda’s Original Workout. The original. The classic. The one and only. Jane Fonda! Throwback your fitness routine (and break out the leg warmers!) with a workout video from this ‘80s exercise genius. Fonda will take you through aerobics, strength, and flexibility movements with options for beginners and advanced. The video is available for $9.99.


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Get Fit for Free With These 30-Minute Online Workouts

If you have an internet connection, there’s no longer any excuse for skipping your workout. There are now thousands of options for free online workouts available on YouTube — and many of them only take 30 minutes to do.

But which ones will work best for you, and how do you choose? Here’s what a few personal trainers have to say about the benefits of using YouTube when you want to build strength, burn calories, get lean, and have fun in 30 minutes.

You Don’t Have to Hustle to Make It to the Gym

“I think the accessibility of is why they’re popular,” says Jessica Cifelli, a certified personal trainer with the National Academy of Sports Medicine who’s based in Wyckoff, New Jersey. “While so many people enjoy group classes, they don’t always fit into people’s schedules.” Having the ability to work out whenever you’re able to fit into your schedule can help exercisers stay committed, she adds.

“Time is one of our limiting factors when it comes to exercise … especially for young mothers, working parents, and even college students,” says Pete McCall, an ACE-certified health coach and exercise physiologist for the American Council on Exercise (ACE) who lives in San Diego.

“The number two reason why people use these programs would probably be from a financial standpoint,” he adds. “Some fitness programs have subscriptions, some are pay as you go, so you don’t have to lock yourself into a facility, or contracts, and you can opt out at any time.”

RELATED: 9 Tricks to Help You Start Working Out and Actually Stick to It

But Is the Trainer Who’s Inspiring You Legit?

Make sure that the person you’re getting exercise advice from has certifications from an accredited organization, says Cifelli.

“I would definitely recommend you look for somebody who is certified by the American Council on Exercise,” says McCall, the spokesperson for that organization. “Whether they’re a group fitness instructor or personal trainer, having the ACE certification ensures that that instructor knows how to design a safe and effective exercise program for healthy adults. My fear about a lot of these videos on YouTube or Instagram is that just because someone looks like they’re fit doesn’t mean they actually know how to design a safe program.”

Other respected organizations include:

  • the American College of Sports Medicine (ACSM)
  • the International Sports Sciences Association (ISSA)
  • the National Academy of Sports Medicine (NASM)
  • the National Strength and Conditioning Association (NSCA)

If you’re feeling like it’s time to ditch the gym, here’s information about eight YouTube fitness stars who want to help you get fit fast — and for free:

RELATED: 6 Low-Cost Workouts to Help You Control Diabetes

Jessica Smith TV

Fitness trainer Jessica Smith has more than 15 years of experience training clients on both coasts, and holds certifications from the American College of Sports Medicine and the National Academy of Sports Medicine, among other institutions. McCall, who used to work with Smith, says she does a great job of putting out safe and effective workout videos. There’s something here for everyone: Smith has 30-minute kickboxing workouts, ballet body sculpts, abs cardio, and HIIT (high-intensity interval training) for beginners sessions. Bonus: Many of her videos guest star her adorable French bulldog, Peanut, who usually sleeps on Smith’s mat during the workout, looking up with an expression on her face that says “Are you done yet?”


ACE-certified fitness instructor Cassey Ho has more than 4 million subscribers to her YouTube channel, which features workouts like POP Pilates and PIIT28 (Pilates intense interval training). Ho’s known for her cheery, upbeat personality, fun music, and the fact that you can do many of her workouts anywhere. There are a ton of challenges to choose from on her YouTube page, and she’s ultraspecific in her focus. She’ll target particular body parts and give you a goal — getting a perky butt, thigh trim-downs — and most of her workouts are under 15 minutes. (Some are even 10 minutes.) She even has “quiet cardio routines” you can do in your apartment without fear of bothering your downstairs neighbors.

RELATED: Essential Yoga Props for Improving Rheumatoid Arthritis Symptoms

BodyFit by Amy

NASM-certified personal trainer and fitness instructor Amy Kiser Schempe took the workouts she’s shared with her clients for 15 years to create her BodyFit By Amy fitness channel on YouTube. Her videos cover TRX, kettlebells, no-equipment workouts, dumbbells, wedding workouts, postnatal workouts, full-body workouts, and other options that can give you a 30-minute routine to get your heart rate up.


Want to try those ballet-inspired barre exercises at home before shelling out money at a boutique studio? Check out Barre3 Studio’s YouTube workouts, where founder Sadie Lincoln and her Barre3 instructors show you studio routines you can do at home with no or minimal fitness equipment. You can try a few whole-body workouts that will teach you basic barre moves, as well as advanced exercises for when you really want to feel the burn. There’s also a 15-day free trial program that you can cancel anytime.

Jessica Valant

Jessica Valant’s YouTube channel is packed with short bursts of Pilates workouts that can be done anywhere. Valant, who’s a physical therapist and a certified Pilates instructor, is also a mother who created these videos with the chronically short-of-time in mind. (On her YouTube site she says that the short workouts she found herself doing once she had children were much more effective than the hour-long elliptical sessions she used to luxuriate in before giving birth.) There are 5-minute, 10-minute, and 20-minute workouts on the site, targeting different areas of the body, given with modifications to make the exercises gentler for those who need it.

Yoga With Adriene

Kick-start your daily yoga practice by taking on one of yoga teacher Adriene Mishler’s 30-day challenges. Not only does Mishler have yoga videos that are longer than 30 minutes on her YouTube channel, she also offers “yoga for busy people” sessions that take only 5 to 15 minutes. Whether you want to work up a sweat, or calm and relieve a tired mind and body, there are videos here for you.

Related: 10 Amazing Benefits of Exercise


Physical therapist and strength coach Jeff Cavaliere, who’s certified by NSCA, created this YouTube channel, where he demonstrates the workouts he creates for professional athlete and celebrity clients. Some of the 30-minute sessions include chest and abs workouts, full back workouts, and nutrition advice. There’s also a related channel called Athlean-XX for Women, led by female trainer Amy Jo Palmquest, who walks women through booty workouts and post-baby exercises.

RELATED: What Counts as Aerobic Exercise? Here’s Everything You Need to Know About How to Get the Cardio You Need


HASFit stands for Heart and Soul Fitness, founded by ISSA-certified trainer Joshua Kozak — who, in a former life, was a professional MMA fighter. But his videos are full of Midwestern sincerity and nonsappy encouragement. He and his wife Claudia perform the workouts on their YouTube channel, which, they say, “will always be free because we believe that every heart and soul deserves to be fit.” The channel, which has had more than 130 million views, features hundreds of free 30-minute workouts, designed for everyone from seniors to first-timers to “Warriors.”

Workout for free? Here are 6 of the best online sites

Kelli Kennedy Associated Press Published 11:21 AM EDT Aug 22, 2017

It’s easy to get discouraged by the boutique fitness craze with $25 per class fees and the weekly chore of sitting by your computer to reserve a spot in that popular spin class that always sells out. It’s often tempting to just skip it.

Nicky Holender demonstrates’s Stronger Challenge on Jan. 23, 2017. Travis McCoy, AP

So we rounded up our favorite free online workouts that you can do in your living room, at the office, in a park or on vacation. That means no more excuses for not getting your fitness on. And bonus, most of the sites also include meal plans, recipes and other nutrition inspiration.


One of the best online workouts around. Period. It rivals even the priciest apps and workout programs with tons of options that include everything from High Intensity Interval Training (HIIT) to Pilates, yoga and strength training. If you’re short on time there are 10-minute ab workouts and if you’re super advanced, and if you want to be pushed, their 60-minute “insane cardio workout challenge” is killer and promises to burn roughly 1,000 calories. There are more than 500 free workouts on the site and the no-frills videos feature cute husband and wife team Kelli and Daniel Segars. The website is easily customized so you can pick workouts based on difficulty level, what body parts you want to target and whether you want to use weights or if you prefer a no-equipment option.


Jessica Smith demonstrates a side plank balance. Smith’s motto is exercise should be fun otherwise you won’t stick with it. She’s the queen of walk and talks — online workouts where she marches in places for a mile or two while you chit chat. Vanessa Rogers, AP


Jessica Smith’s motto is exercise should be fun otherwise you won’t stick with it. She’s the queen of walk and talks — online workouts where she marches in places for a mile or two while you chit chat. Her six-week Walk Strong program was so popular that she just released the 2.0 version. Smith’s workouts are especially great for beginners, those who need extra motivation or want to feel like they’re working out with a friend, not an unrelatable, six-pack ab guru. Her YouTube channel has more than 250 free workouts that includes Pilates, yoga, strength training and cardio plus workouts specifically targeted for beginners. And since many of her workouts are filmed in her living room, there’s usually a few fun shots that include her dog Peanut who likes to get in the way because, hey, that’s life.



The UK brand has some of the most coveted workout clothes around but they’re also really committed to giving their tribe access to free, fun workouts even if they don’t have a gym membership. Workouts in the #GetFit4Free campaign feature everything from HIIT to Pilates. We really like the 30-minute ultimate bum workout, beach body workout and ballet bootcamp encore. There are even videos taught by celeb teachers like yoga star Cat Meffan.



Don’t be fooled by this pint-sized blonde. Her workouts pack a serious punch. We love her convenient weekly workout schedules that show you the equipment you’ll need and gives you three videos to choose from: advanced, no equipment and beginner/low-impact. This is your best bet when you are short on time since her 15 minute workouts will definitely get your heart pumping. You can pick a six to 12 week program or, if you’re advanced, you can follow Light’s daily workout schedule which she posts weekly.



These versatile workouts are especially helpful if you want to use them while traveling or even at the gym. They work well at home too, since the workouts are photo slideshows that breakdown the moves with very specific written instructions and not videos, which means you don’t have to worry about audio or the circle of death while your internet is recalibrating. There’s something for all levels here including convenient quickies like their 30-day ab challenge with some videos under five minutes. Advanced folks can try the Navy Seal workout, train with Mr. Universe or try the 41 hardest ab exercises routine. And if you’re not looking for an entirely new workout program but maybe just a few new moves to add to your routine there’s plenty of inspiration, including 10 free weight moves you can try if you’re looking to swap out machines or 15 burpee variations.



There’s hundreds of videos to choose from on BeFit’s YouTube channel. Pick from basics like strength training, ab routines, HIIT, Pilates, beach body or barre workouts. Or try something new like belly dance cardio, surfer girl workout, Krav Maga defense, Ballet Beautiful or channel your inner aerialist at Cirque School. There’s tons of different options if you’ve only got 10 or 15 minutes or want a full-hour sweat session. BeFit also gives you access to big name trainers like Denise Austin, Jillian Michaels and yoga guru Kino MacGregor.


Published 11:21 AM EDT Aug 22, 2017

The best YouTube channels for getting in shape for free

Want to get fit? Try one of the thousands of workout videos on YouTube.

Cassey Ho/Blogilates

Whether you don’t have the money for a personal trainer, or just don’t have time for the gym, you can still get great workouts anywhere you are thanks to YouTube.

YouTube fitness channels are the new workout DVD. The videos are free to watch, easily to pull up any place you have a Wi-Fi connection and offer a huge variety of exercises, from aerobics and pilates to bootcamp and boxing. No matter your fitness goals, you’ll be able to find something on YouTube to help you get there. Here are 10 of the best fitness channels on YouTube.

Read more: Peloton, Daily Burn and more: The best workout video apps | The best treadmills in 2019: Peloton, NordicTrack, Nautilus and more

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The Fitness Marshall

If you’re like me and hate working out, then The Fitness Marshall may be your answer. Fitness guru Caleb Marshall combines hit pop songs — like “Heat” by Kelly Clarkson and “Pony” by Ginuwine — with dance moves that help you break a sweat and have fun doing it.

Unlike other dance workout videos, the Marshall makes the moves easy for the less coordinated (like me!) and peppers in humor to make you laugh while you work. The best part is his backup crew, which includes people of different shapes, sizes and ethnicities.

Read more: 6 workouts for people who hate working out

Popsugar Fitness

No matter where you are on your fitness journey, you’ll find a good cardio workout on the Popsugar Fitness channel. It is divided up into categories so you can find just what you’re looking for — including workouts for beginners, vigorous high-intensity interval training (HIIT) videos and targeted workouts for your abs and butt.

If you don’t have weights, exercise bands or any other equipment, you’re still covered. Just scroll down to the No-Equipment Cardio Workout section.

Read more: Should you stretch before or after your workout?


No list of YouTube fitness channels is complete without Blogilates. This widely popular channel has close to 4.5 million subscribers and focuses on POP Pilates, PIIT28 and Bootcamp Sculpting. If you have no clue what those are, don’t worry. You don’t need to understand it to enjoy these workouts.

Certified fitness instructor Cassey Ho’s friendly demeanor makes laying on a mat and working your core, legs, arms and butt almost enjoyable.

What I like about this channel is it has workout series and challenges that you can follow throughout the week to keep you motivated. The series are based around themes. Check out the Bridal Bootcamp, Apartment Friendly and Celebrity Workouts.

Yoga With Adriene

If you like your trainers down-to-earth and relatable, there’s no better yoga trainer than Adriene Mishler of Yoga With Adriene. Here calming voice and chill disposition will charm you before you even hit the mat. That’s not just my opinion — she’s amassed more than 4 million subscribers.

In addition to her awesome personality, Adriene’s channel includes yoga videos for, well, just about anything. You’ll find yoga sequences for relaxing, helping sciatica pain, burning fat, easing anxiety and depression and curing a hangover. There are even classes for horse riders and couch potatoes.

Read more:The best workout apps for people who hate working out


If getting strong and lean is on your to-do list, then you’ll find the HASfit (Heart And Soul fit) channel super useful. It includes strength training workouts — with or without dumbbells — along with low- and high-impact exercise routines.

The massive variety on this channel is hard to beat. They have over 1,000 free workout routines, plus complete 30- to 90-day fitness programs that include meal planning, workouts, tips and more.


FitnessBlender is a husband and wife run channel that specializes in exercises for busy people. Daniel and Kelli have put together over 500 workouts, and most of them are designed to be quick. You can find workouts for just the amount of time you have available, from 5 to 45 minutes.

If you’re a dog lover, don’t miss this channel’s puppy workout. You’ll learn how to do puppy squats, puppy deadlifts, puppy curls and more. All you need is a puppy.


Boxing is an a fantastic way to break a sweat while releasing pent-up stress. Nate Bower, a certified boxing instructor and competitive athlete, shows you how to get started with boxing on his fitness channel, NateBowerFitness. Then he shows you how to crank up the intensity in 20-minute videos.

Most YouTube channels only have boxing videos for routines you can do at the gym. What I really like about this channel is that there are home workouts. You just need an open space and maybe a friend with some pads.

Leslie Sansone’s Walk at Home

Walking is a low-impact exercise that almost anyone can do. If you’re stuck inside, the Leslie Sansone’s Walk at Home channel is a good place to get a walking workout without a treadmill.

I highly recommend trying the channel’s walk party. It’s fun, upbeat and I bet you’ll even smile a couple of times while you burn calories.

Roberta’s Gym

Think of Roberta’s Gym as the Alexa of exercising. This animated trainer doesn’t really have a personality, but her on-screen timers and rep counters help you keep track of what you’re doing better than any humanoid.

This channel also has daily workouts and challenges, like the 30 Day Weight Loss Challenge. New videos are released every Monday, Wednesday and Friday to keep things fresh.

Les Mills

Les Mills’ exercise videos not only give you a great workout, they also teach you real dance moves you can take to the club. It’s pretty motivating to know you’re not only getting ripped but you’re also learning an actual skill you can use in the real world.

If you’re not into dancing, don’t worry. The channel includes other types of workouts, including BodyPump, which uses light-to-moderate weights to strengthen muscle, and Barre, which is based on exercises ballerinas use to get into shape.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Money Crashers

Gone are the days of mega-gym proliferation – those 100,000-square-foot, all-amenities-included facilities that used to pop up on what seemed like every street corner in America. The Great Recession combined with the ever-developing Internet has made low-cost and free fitness solutions the thing of the future. Enterprising fitness professionals have taken their expertise online, offering tutorials, resources, and full-length workouts for a fraction of the cost of a standard gym membership.

Finding these services isn’t difficult – just open up YouTube, or perform a quick Google search and you’re immediately inundated by them. Sorting through the glut and finding the best free and inexpensive online resources for workout videos, however, is a little more challenging. But whether you’re searching for a free option or an affordable subscription service, you will find that there are numerous excellent options.

While there are a lot of excellent free fitness resources available online, paid resources frequently offer greater variety and more features, such as longer videos, nutritional assistance, and mobile apps for a more well-rounded online experience.

Many paid subscriptions look similar on the surface, offering a variety of programs at reasonable prices. The difficult part is knowing exactly which service is best for you – and usually the decision comes down to the details.

For instance, DailyBurn offers a high-quality nutrition component that most other programs don’t, while The Gym Box offers elliptical machine and treadmill workouts, ideal for anyone who has that equipment at home. APOGEE Life showcases weight room workouts, and CRUNCH Live offers the same cutting-edge classes that you can find at its national locations. Make your decision by weighing the price against your personal needs and interests.

1. DailyBurn, Up to $25 Per Month

DailyBurn offers a slick interface that incorporates workout programs such as yoga, dance, kettlebells, and body-weight training, as well as a nutritional database that helps users get a good handle on their diets. Workouts range from 15 to 60 minutes and are taught by a variety of trainers who specialize in different styles.

Based on your height and weight, DailyBurn provides you with a general nutrition plan to help you meet your goals. Subscription prices vary, but even at the high-end of $25 per month, it costs less than most gyms. Plus, anyone can take advantage of the 30-day free trial. One downside to the DailyBurn program is that it is a streaming service, so if you don’t have a reliable Internet connection, you won’t be able to use the videos.

  • Best For: The fitness enthusiast who wants a wide variety of workouts, as well as a solid nutritional plan
  • Price: Up to $25 per month

2. Wello, Pricing Varies

Wello is a truly different online workout experience. Unlike most companies that allow you to download or stream prerecorded videos, Wello sets you up with a trainer who meets your preferences based on certification type (such as kickboxing, yoga, or prenatal fitness) day and time availability, and customer rating.

You meet this trainer online for a live private workout or a group exercise class. You can then ask questions, get feedback, and schedule subsequent classes, which you can take wherever you want, at times that are convenient for you. A great benefit of these sessions is that they are interactive – you see the instructor, and the instructor sees you.

Pricing varies greatly based on the instructor and length of the class, but you can expect to pay about $14 for group classes and $29 for one-on-one sessions. While this may seem like a lot, it’s a fraction of the cost of most personal training sessions – which are usually between $50 and $100 for one hour. I took a stretching class a while back, and while it definitely took a little getting used to, I enjoyed the experience and thought the instruction was excellent.

  • Best For: The person who needs one-on-one motivation, accountability, and feedback, but who doesn’t want to shell out for a trainer at a gym
  • Price: Varies

3. Yoga Download, Pricing Varies

For the yogis out there, offers flexible and affordable full-length yoga videos ranging from 15 to 60 minutes long. Perfect for the athlete, the pregnant mom, or the power yoga enthusiast, a variety of styles and levels are available, and tutorials are even offered for newbies.

Sign up for a monthly subscription (from $7.50 to $18), or purchase classes a la carte for $1 to $8 each, depending on whether you choose to stream or download them. Monthly subscription prices vary based on how many videos you download each month. For heavy users, the best deal is the annual subscription which offers unlimited classes for $90 per year, the equivalent of $7.50 per month.

Yoga Download offers free classes as well, but most are only 15 to 25 minutes long, so if you want something longer, it makes sense to ante up for the subscription or single-class download fee. Also, be aware that many of its classes are offered as either audio or video downloads. The audio downloads can be less expensive, so if you’re comfortable following an instructor’s verbal direction and are familiar with yoga poses, you could follow along on your MP3 player. Just don’t accidentally hit the audio download button if you want the video – you don’t want to pay money for something you won’t use.

A great benefit of Yoga Download is that, as the name implies, you can actually download the videos. They do give you the option to stream, but if you travel a lot or don’t always have a reliable Internet connection, the option to download and play videos from your device is a nice feature.

  • Best For: The on-the-go yogi, or anyone who wants to be able to download videos for both online and offline use.
  • Price: Varies

4. APOGEE Life, Pricing Varies

With APOGEE Life you create an account and then add a variety of online fitness classes to it for a nominal fee – usually between $8 and $15 per video. Once a video has been added to your account, you can access it from any device, anywhere, any time you want.

Think of it as the updated version of the home fitness video library – you used to purchase VHS cassettes or DVDs which were on-hand whenever you needed them. With APOGEE life, you’re purchasing videos, but instead of storing them at home, you’re storing them in the cloud. They’re yours to use and access forever.

Class types vary, but there’s something for everyone – Pilates, barre workouts, children’s fitness, machine workouts, park exercise routines, plyometrics, and more. Most classes are at least 20 minutes long and range up to a full hour. Even though you technically own the videos you purchase and can access them from any device, it’s important to remember that they’re stored in the cloud. If you don’t have a good Internet connection, you won’t be able to use them.

  • Best For: The individual who wants a wide range of workout video options, including nontraditional videos covering weight machine workouts and park workouts
  • Price: Varies

5. The Gym Box, $10 Per Month

The Gym Box offers thousands of online workouts, with new options added each week, for a mere $10 per month after a 15-day free trial. You can stream videos on practically any device, and if you use a Roku or have an Internet-enabled TV, the app is already preloaded onto it.

In addition to popular classes such as kickboxing, yoga, Pilates, and step, The Gym Box also offers cycling and treadmill classes, perfect for those with a home gym. Classes are all full-length videos of at least 10 minutes, some lasting well over an hour. Like many other online fitness subscriptions, The Gym Box is only available streaming through the Internet, so you do need a high-quality connection to enjoy the workouts.

  • Best For: The individual who wants flexibility in workout video options, including classes for cardio machines such as treadmills and ellipticals
  • Price: $10 per month

6. Crunch Live

Crunch is the first national gym to release an online fitness workout membership, which, considering the trend-setting, cutting-edge classes Crunch is known for providing, is a boon to exercise-hungry folks without a location near them. After a free one-week Crunch Live trial you pay $9.99 per month for access to online videos taught by real Crunch instructors – and with real Crunch members following along in the background.

Original workouts to choose from include the following:

  • Gospel House Aerobics: Aerobic exercise set to gospel music.
  • Stiletto Strength: A core class in which participants actually wear heels.
  • DIESEL: High intensity strength training.
  • Fat Burning Pilates: Cardio training combined with Pilates.
  • Hot Seat: Combined dance and sculpting workout.

Crunch Live is also a streaming service, so you do have to be connected to the Internet and logged in to take advantage of the programs.

  • Best For: The individual who wants cutting-edge workout programs offered at a high-end national chain, but who can’t afford a Crunch gym membership
  • Price: $9.99 per month

Free Options

Free fitness tutorials and instruction abound on the Internet, but you have to know where to look. YouTube is an excellent resource for videos that you can stream to your computer, tablet, or cell phone, but it’s not the only option available.

Generally speaking, free videos tend to be shorter than paid videos, as YouTube and other streaming sources don’t have the bandwidth for longer options. However, you can still get a great workout with a short video, and you can always piece a few of them together to create a full-length routine. Just remember, unlike videos that you can download to your computer, you do have to have access to the Internet to play any streaming options.

7. Lionsgate BeFiT

Free, professionally produced, full-length fitness videos are available on the Lionsgate BeFiT YouTube channel. Celebrity trainers such as Jillian Michaels and Denise Austin are just a couple of the big fitness names featured on this site. Videos are always free and high-quality, and the BeFiT GO series is even optimized for your mobile device.

You can find pretty much any type of workout you’re looking for here – cardio, abs, yoga, strength training, and dance are all available. Most videos are 20 minutes or less, but there are a few options in the 25- to 45-minute range.

  • Best For: The workout video aficionado, as this content is very similar to what you find on a traditional exercise DVD or video, down to the celebrity faces leading the routines

8. Blogilates

Cassey Ho of Blogilates is one of the most engaging YouTube fitness instructors around. Not only does she have almost 900,000 YouTube subscribers, but her workouts are tough, energetic, and fun – and if your muscles don’t burn while doing one of her leg routines, you’re a fitter person than I am.

While many of Ho’s workouts incorporate Pilates, you can find a range of strengthening and toning workouts as well. Length of videos vary, but they are typically between 5 and 15 minutes.

  • Best For: The YouTube fanatic who loves Pilates, but wants a little body-weight training added in

9. Tone It Up

The ladies of Tone It Up have garnered more than 280,000 YouTube subscriptions because of their enviable bodies and easy-to-follow videos. While their free options are typically two- to three-minute clips covering specific exercises, they make for a good intro before you decide to ante up for their DVD or nutritional programs.

To get a full workout, simply piece together several videos, or use the tutorials provided to pick out exercises to develop your own workout. It may seem like a hassle, but if half the battle to achieving physical fitness is knowing what to do and how to do it, high-quality tutorials are really all you need to get going on the path to success.

  • Best For: Those who want a good mix of yoga, cardio, and strength training

10. Fitness Blender

Fitness Blender is an amazing online resource for full-length videos put together by top trainers. Whether you want a low-impact cardio workout, a core fitness routine, or high-intensity interval training, Fitness Blender has something for everyone. Most individual workouts are free, lasting between 10 and 40 minutes, but if you want to follow a four- or eight-week program, downloadable systems are available for between $4 and $8.

  • Best For: The fitness enthusiast who wants to try a little bit of everything without having to piece together separate videos for a full-length workout

11. Turbulence Training

For the fitness buff looking for hardcore home workouts, Turbulence Training on YouTube is the real deal. Top-tier trainers offer tips and clear instructions on how to perform tough moves in a safe and effective manner.

Whether you want to use suspension trainers, sandbags, or you want to perform a high-intensity strength training routine without equipment, they’ve got something for you. Most videos range from 4 to 10 minutes, so use the tutorials to develop your own workouts or piece a few together to create a full-length routine.

  • Best For: Anyone who wants a serious strength-training routine that incorporates a wide variety of equipment

12. Zuzka Light

Zuzana Light co-founded BodyRockTV before breaking off to host her own YouTube channel and website Zuzka Light, which is dedicated to tough, original workouts for strengthening and toning. Short video clips and tutorials are available for free on her YouTube channel, some lasting up to 30 minutes, while longer videos are available through her ZGYM for a fee.

While ZGYM does offer full programs with workout schedules and progressions to members, there’s no reason to shell out the $9.99 monthly fee, at least at first. The Zuzka Light YouTube channel offers more than enough content to get a killer workout, so you may as well try the free stuff for a couple of months before upgrading to the paid program.

  • Best For: The person looking for interesting body-weight training exercises along with a nice mix of nutrition videos

13. Jessica Smith

Jessica Smith is a certified trainer and top online fitness influencer who has starred in several best-selling fitness DVDs. Through her website and YouTube channel she offers free full-length videos covering everything from barre workouts to total body training.

Videos range from 5 to 60 minutes, with solid instruction and a super-cute French bulldog sidekick. Simply log onto her site and stream the videos whenever you want, wherever you are. New videos are added every Saturday at 12 noon, Eastern Standard Time. While Jessica’s videos are a little more limited than other long-time YouTubers, her engaging personality and longer content are worth a try.

  • Best For: Someone who wants a traditional fitness video combined with an instructor who feels like a best friend

Final Word

There are thousands of fitness enthusiasts and experts trying to make their names in the online exercise industry. Luckily, many of these individuals and companies have a solid background in health and fitness, along with all the high-level certifications and qualifications you’d want.

That said, there are those who don’t. Do your homework before subscribing to any online fitness program to ensure that the trainer you’re following is qualified to lead you on your journey to better health.

Have you tried an online fitness class or program that you love?

Working out is an important part of living a healthy lifestyle. With the high cost of gym memberships, it’s hard to find a way to work the monthly fees into your budget.

Well, thanks to the internet, you’ll no longer have the excuse of high gym fees! We rounded up five of our favorite online workout programs that are free for you to use.

  1. Sweaty Betty

#MondayMotivation ????????

4,169 Likes, 83 Comments – Sweaty Betty (@sweatybetty) on Instagram: “#MondayMotivation ????????”

Under their #GetFit4Free program, fitness fans can try out everything from yoga to ballet boot camp! There are a lot of workout videos available that can fit every fitness level and time frame!

2. Zuzka Light

Located on the blog part of their website is a series of free videos. Each one will give you new work out techniques that are sure to help you become shredded. If you like the videos, users also have an option to sign up for their Zym program. This online feature will not only give you workout videos, but also meal plans and support!

3. BeFit

How will you get your blood pumping today? #WorkoutWednesday

141 Likes, 4 Comments – BeFit (@befit) on Instagram: “How will you get your blood pumping today? #WorkoutWednesday”

Trying to look for a specific work out? BeFit is the perfect fitness resource for you. With hundreds of free videos on their YouTube page, you can feel like you’re at the gym while in the comfort of your own home.

4. Live Strong

This website has a series of health-based information. Located under their sports and fitness section, you can find a series of different fitness challenges. So, test one out, you’ll be glad you did!

5. Jessica Smith

391 Likes, 13 Comments – JessicaSmithTV (@jessicasmithtv) on Instagram: “NEW on YouTube! Fit in fitness 10 minutes at a time with this targeted, no equipment needed LOWER…”

The fitness guru has hundred of free YouTube workout videos. Her videos include everything from lower body workouts to strength training! Her website also includes fitness tips and a series of other fitness related fun. All of which is guaranteed to inspire you to want to press play on a workout video!

Sarah is a Hufflepuff living in NYC. When she is not traveling or talking to random animals, she is working as a script writer. Tweet her at @lumpyspacederp


13 best fitness apps and online training programmes

Unless you’ve been living under a rock or in a remote village with zero wifi, you’ll have noticed the explosion of the fitness industry in recent years. And not only has it grown in popularity, it’s also had a bit of a facelift.

Unlike the dark days of long-winded, cardio-focused workouts, today’s favoured exercises take the form of quick HIIT (high intensity interval training) sessions, weight training and circuits, many of which can be completed in well under an hour – some as short as 10 minutes,

No longer are we limited to forking out for costly gym memberships, as not only are there more affordable and pay-as-you-go options around, there’s also a wealth of information out there – including fitness plans, nutritional insight and expert advice – which means you needn’t even leave the house for a workout.

Thanks to social media we have direct access to top trainers and nutritionists who regularly spurt little nuggets of health-related wisdom, so we’re not only more educated on exercise and eating well, we’re also inspired to take part. But, with so many plans, guides and programmes on the market, how’s a fitness-enthusiast supposed to know which is best to invest in?

That in mind, we squatted and sweated our way through workouts from some of the best guides around, taking into consideration the duration and difficulty, the fitness level required for the exercises involved, the guidance and support provided, plus the functionality of the source (how easy the website, etc, is to navigate). Our favourites, listed below, include sessions from top trainers around the world. Some are based in the US, therefore the price is listed in dollars. This means that, although there are no additional charges for purchasing the programme, the cost may vary depending on the exchange rate at the time. It’s also worth asking what your bank charges for foreign purchases, as it may cost you a small percentage of the fee.

You can trust our independent reviews. We may earn commission from some of the retailers, but we never allow this to influence selections, which are formed from real-world testing and expert advice. This revenue helps to fund journalism across The Independent.

Fiit membership: From free,

Think Netflix, but for fitness. Fiit provides access to many of the best trainers in the country – including Adrienne Herbert, Alex Crockford and Richie Norton – for video-led workouts that can be completed in your bedroom and beyond. There are three categories to choose from – cardio, strength and rebalance, which includes yoga, pilates, mobility and breath work – and all feature sessions comprised of body weight moves, so they’re accessible to everybody.

There are hundreds of videos already available – either 25 or 40 minutes in length and varying in difficulty – and new ones drop frequently. Upgrading to a premium membership (which costs from £10 per month) provides you with a Fiit device, which allows you to live track your heart rate and calories burnt during a workout, and also provides access to unlimited classes and exclusive content. Plus, if you have more specific goals you can try out one of the new personalised training plans, which recommends specific videos along with nutritional advice to help you hit your goals.

Buy now

Zanna Van Dijk The Sculpt Guide: £35,

With a firm focus on nourishing not just the body, but the mind and soul also, The Sculpt Guide is more than a run-of-the-mill fat loss plan. Created by Zanna Van Dijk, personal trainer, blogger, social star and Adidas Global Ambassador, it aims to improve health from all angles. The 12-week fitness programme provides weighted and bodyweight workouts – which increase in complexity and difficulty as the weeks progress – and recommends that you complete four (with an optional fifth) per week of your choice depending on your circumstances.

So if, for example, you’re travelling one week, you might favour the bodyweight workouts for ease. Warmups and finishers (for the non-faint hearted among us) are also included, and rest days are compulsory. There’s advice on recovery, stress management and the importance of sleep and self-care, and an emphasis on good form. There’s no meal plan included as nutrition is outside of Zanna’s expertise, however there are recipes aplenty on her website. Available in PDF form only, it’s practical for use when working out on the go, however links are dotted throughout that direct you to video demos of the exercises on Youtube.

Buy now

GymCube Membership: From free, GymCube

A virtual take on the fitness class, GymCube is an online database of more than 600 do-at-home workout videos, plus regular sessions you can stream live (imagine, all the buzz of a group class with none of the faff beforehand). Workouts can be filtered by duration, target area, difficulty, equipment available, preferred trainer and the amount of calories you could burn, and there’s an option to follow a plan (all of which are listed under the Programmes tab) – such as the 30 day challenge – if you prefer a little guidance.

The exercise library illustrates how best to execute each move (which is handy, as some videos are fast-paced with little time for the instructor to demonstrate beforehand, so it’s worth consulting this prior to starting a workout), and there’s a wealth of information to aid in improving your diet, including weekly meal plans and healthy recipes.

It’s recommended that you follow the seven-day Kick Start programme upon signing up to determine your goals and establish your current fitness level. Upgrading to a premium membership costs as little as £5.83 per month, and allows access to additional videos plus member-only support groups.

Buy now

Scott Laidler Online Personal Training: From £195, Scott Laidler

Unlike the one-size-fits-all programmes on our list, this one is a completely bespoke option. Much like hiring a personal trainer in your local gym, top fitness coach Scott Laidler and his team will devise a plan to help you achieve your goals. There are three options available, a six-week, 12-week or 24-week plan, and each includes both a tailored fitness programme and a customised meal plan created by a nutritionist.

Once you’ve filled out a few forms, you’ll have your personal plan pop up in your inbox in a week or so. It’s up to you whether workouts include equipment or not, and you can also note any allergies, intolerances or dislikes too. The recipes provided are delicious (particularly the peanut quinoa bowl and the orange and blueberry bircher muesli). Support (via email) is available should you need a little encouragement.

Buy now

FitFusion by Jillian Michaels: From $9.99 (£11.74) per month, FitFusion

Ideal for those who favour a fitness DVD but like a little bit of variety, FitFusion is an online subscription service that allows access to a catalogue of exercise videos, ranging from cardio and strength training, yoga, boxing and pre/postnatal-focussed workouts, too. The sessions vary in length (the 10-minute Body Transformation may sound like a breeze, but it’s brutal), and while many are led by an enthusiastic – yet merciless – Jillian, others see the presence of a range of equally encouraging top trainers.

There’s no knowing how punishing a workout will be before you begin (though watch out for words such as “killer” and “extreme”, code for really, really blimmin’ hard), however modifications are often provided to increase or decrease the level of difficulty. Plans and series’ are available for those looking for more structure, such as the one-week Shred and Ripped in 30, which provide a number of workouts to perform over a certain period of time in order to alter your body composition.

If you’re new to fitness, start with the Beginner Shred. It’s low intensity, yet still sweat-inducing, and will help build strength for the more challenging workouts. Subscribe for 12 months to reduce the overall payment or purchase just one video, if you prefer. You can also download the videos for offline use.

Buy now

Doyouyoga: from $15 (£7.41) per month,

Providing everything from power flows and pilates, to tips for great posture and assistance in progressing poses, the Doyouyoga site has a little something for every yogi there is. Videos can be filtered by style, focus, teacher, level of ability and duration, and modules – such as the Men’s 30 Day Yoga Challenge – are available for those seeking to improve their practice.

With both sweaty and soothing sessions on the menu, it’s easy to find a video to target your mood and goals. Plus, regular reminders via email and virtual badges upon completing certain challenges encourage your persistence. The speedy sub-15-minute flows are perfect for integrating into a busy life, as are the short meditation videos, which guide you through breathing exercises to help manage stress and anxiety.

Some programmes – such as The 28 Day Yoga for Beginners – are free to access, though a full subscription allows access to the entire collection, and lets you track your progress and time spent practicing, which is ideal if you have hopes of becoming a yoga teacher yourself.

Buy now

Joe Wicks, Lean In Fifteen Workouts: £4.99, Amazon

Joe Wicks, founder of the Lean in 15 franchise – famed for his toned bod and recurring use of the words “midget tree” – has released a second fitness DVD. It features nine HIIT workouts that start at beginner level, and gradually increase in intensity as you complete them. The first eight are short 15-minute sessions, while the additional ninth – or “winner’s” – workout is a 30-minute killer, though with lots of cardio and full-body moves included, even the easier workouts will leave you puffing for breath.

Exercises are mostly bodyweight moves, but dumbbells are required for workouts seven and eight. There’s no weekly plan regarding when and how often you should complete a workout, however if you own the first in the series of the Lean in 15 books (and if you don’t, you should!) you’ll find a recommended schedule in there along with quick and delicious recipes.

Set in scenic Italy, the video emphasises the versatility of the workouts, and the fact they can be completed anywhere in the world with minimal equipment. However, if you intend to train on the go, it might be wise to invest in the digital version. The DVD is ideal for those looking to increase general fitness levels, but if you’re looking for a more substantial, tailored plan, Wicks’ 90 Day Shift, Shape and Sustain plan might be more up your street.

Buy now

The Vertue Method Fitness Programme: £39.99,

With a following of over 300,000 and an endorsement by none other than David Beckham, the success of Shona Vertue’s training method speaks for itself. She promotes the equal importance of strength, flexibility and nourishment, and her new video-based programme makes her method accessible to everyone. The 12-week plan, intended to increase all-round health and improve nutrition, is detailed on her website, where – behind a pay wall – you’ll find workouts and wellbeing advice aplenty.

There are three videos for each fortnight of the programme; two that take you through workouts – 30-38 minutes in length – which should be repeated twice per week, and one yoga video that remains constant throughout the plan, but provides progressions for when needed. Exercises involve the use of simple equipment, such as kettlebells and resistance bands, but can be completed without.

A drawback is that internet is required to access the workouts, but there’s an explanation. “I didn’t make a PDF fitness guide because I wanted to be as close as I could to you while you were training,” Shona wrote recently on her Instagram profile. “The cues I give you on your form are in real time so it’s much easier to apply them rather than having to memorise them or go to the back of the PDF to read the exercise descriptions again, mid-way through your workout.”

The plan is bursting with info on improving mindset and proper form to maximise your workouts, and there’s an emphasis on moving at your own pace (Shona even advises repeating any weeks you find particularly challenging until you’re ready to proceed). Recipes are provided, along with nutrition advice, and there’s no such word as cheat, as nothing is off limits.

Buy now

Barrecore: £5 for 24-hour access or £25 for a monthly subscription, Barrecore

Recognisable for its ballet-style moves that appear deceivingly easy at first glance, Barrecore offers punishing, full-body workouts that’ll have you squealing (in pain, not excitement) through each rep. By signing up to the online subscription service you’ll gain access to 66 videos, which can be filtered by duration, equipment used (such as weights, a rolled towel or a barre/chair), ability and target area.

There’s also the option to follow a two, four or six-week programme – complete with a timetable and recommended videos – to help you achieve your goals. Workouts are led by enthusiastic trainers. Moves (and their benefits) are explained thoroughly, and include squat and push-up variations with lots of little pulses that’ll have your body parts burning, however modifications are available to reduce or increase intensity. Stretches are also incorporated at the end and throughout to release tension and increase flexibility.

If heavy weightlifting is your thing, then Barrecore probably isn’t for you. However, if you’re looking for something to make your muscles sizzle, this is it.

Buy now

Kayla Itsines The Bikini Body Guide: From £42.28, Kayla Itsines

Even if you’re unfamiliar with the fitness industry, it’s likely you’ve at least heard murmurs of Kayla Itsines’ Bikini Body Guide; world-famous for toning the physiques of its loyal “army” of fans. The 12-week plan consists of three weekly 30-minute HIIT workouts, each including two seven-minute circuits that are to be repeated twice. The goal is to see how many moves you can squeeze into each seven-minute slot.

It’s also recommended that you complete one extra cardio session per week (such as power walking or sprint training) and include some stretching, too. Basic equipment – including dumbbells, a bench, a medicine ball and a skipping rope – is required to perform a number of the moves, however most can be bought cheaply online.

There workouts will leave you feeling depleted (there’s a reason that so many participants look lean and sculpture-like in their “after shots), but if a change in body composition is what you’re looking for, this could be your golden ticket. The repetition of exercises over the weeks can begin to feel a tad monotonous, however they’re over so quickly you’ll hardly notice.

Buy now

PIIT 28 Programme: From $39 (£30.91), Blogilates

What in the world is PIIT? Well, think HIIT, but with the addition of pilates-inspired moves. The 28-day programme – originally created by award-winning fitness instructor, Cassey Ho, to keep herself moving while travelling – comprises of 11 workouts that are to be performed over six days per week. Each workout is, rather precisely, 28 minutes and 40 seconds long, and features seven simple but sweaty bodyweight moves – many including a springy element, like bunny hop variations.

The rule is 45 seconds of all-out exercise, then 15 seconds of rest, repeated four times (but not before you’ve completed the warm up, of course), and followed by a cool-down. The eBook provides diagrams of each of the moves (great if you’re on the go and your data is dwindling), plus a 28-day calendar and an Instagram challenge, where you’re encouraged to upload a photo everyday to connect with others participating.

Videos and gifs are accessible behind the membership wall on the website if you’d rather consult a screen, and the free Blogilates app will give you access to a timer. Once you’ve completed the programme, there are two others you can tackle.

Buy now

That Girl Method: £59 for 12 months, That Girl London

Founded by trainer-to-the-stars Christina Howells and activewear designer, Charli Cohen, the That Girl Method is described as being “the beginning of a lifestyle change”. The eight-week challenge is broken down into four two-week blocks, each comprising of a workout that you’ll repeat six times over the fortnight, plus two steady-state cardio sessions (walking, jogging and cycling are recommended) and two HIIT workouts, depending on your ability (HIIT isn’t introduced until week five for beginners).

The four workouts at the core (excuse the pun) of the programme are comprised of 10-12 moves using bodyweight or basic equipment (such as a resistance band or chair) that target the whole body, and increase in difficulty as the weeks go on. Gifs and short explanations demonstrate how to best execute the moves, though nowhere does it mention that – performed in a row – they’re way tougher than the girls in the gifs let on, so consider this your official warning.

While fun and relatively quick to complete, if you’re someone who likes an ever-changing exercise schedule, then – due to the workout repetition – this might not be the programme for you. But if you’re looking to bust your butt to kick-start a lifestyle switch-up, then this is the door to knock on. Nutrition advice with meal suggestions and a handful of recipes are also available, plus a couple of extra workouts for the advanced and the masochists.

Buy now

Carly Rowena Get Gorgeous Guide: From £30, Carly Rowena

Insta-famous for her enviable abs and positive demeanour, it’s no wonder Carly Rowena gets lots of questions regarding her fitness routine. Lucky for us, her 12-week plan provides everything we need – including workouts and advice on nutrition and managing stress – to improve our health, and perhaps even reveal abs of our own. Ideal for fitness newbies and the advanced alike, the eBook (also available in hard copy) allows you to choose your own level of intensity.

It encloses three different circuit workouts per week, all comprising of five to six uncomplicated moves (such as jump squats and press-ups) which can be performed with or without basic equipment, and are clearly illustrated. The workouts are relatively quick to complete, but don’t let their simplicity trick you into believing it’ll be a walk in the park. Pick the correct intensity level and you’re in for a challenge.

Participants can access the private Get Gorgeous Facebook group, where subscribers can encourage, motivate and inspire one another. Once you’ve downloaded the eBook to your laptop or phone (you can download it a total of three times), you needn’t be interrupted by any poor internet connections, so it’s ideal for travelling.

Buy now

The Verdict: Fitness apps and online training programmes

Choosing a fitness programme is very personal – what might be one person’s ideal workout will be another’s worst nightmare – so above all, it’s important that you opt for an exercise that you’ll enjoy, and that suits your lifestyle. That being said, if fun, trainer-led sessions are your thing, then – with no equipment required and a broad range of classes available – Fiit has our vote.

The Sculpt Guide scores points for its focus on all-round health and the option of personalising your own workout week depending on your schedule (plus its affordablility!), though if you have a particular goal in mind, consider online coaching with Scott Laidler for a bespoke plan to help you achieve it.

IndyBest product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage. The reviews are compiled through a mix of expert opinion and real-world testing.

1. What is the best routine for the gym?

The best routine for the gym is one that is flexible with your schedule and you actually enjoy. These two factors will contribute greatly to your ability to be consistent with your workouts. Consistency with your workouts and progressing as you perform them is what will lead to results.

That being said, there are plenty of great workout program styles one can do to build muscle, lose fat, or build strength. The body composition goals (building muscle and losing fat) will be accomplished through similar style workouts combined with differing nutritional principles, while those looking for strength gains may need to focus on programs that are centered on the idea of specificity.

To sum that statement up, if you want to change your body composition, you’ll want to train with volume. If you want to build strength, you’ll want a program that is strength specific for the lifts you want to improve such as the bench press, squat and deadlift.

2. What body parts to work on what days?

The answer to this question would assume that the person asking is referring to body part splits. In this case, the way you split your days likely won’t matter too much, as long as you work every body part throughout the week.

There may be some benefit into ensuring you don’t hit chest and shoulders or legs and back on consecutive days, but if you do, it probably won’t be that big of an issue depending on your overall strength levels.

However, if you are looking to optimize your training by incorporating a higher training frequency (hitting each muscle group more often throughout the week), you may want to look into pairing certain muscle groups on certain workout days.

The most popular pairings are full body workouts, upper/lower workouts, push/pull workouts and push/pull/legs workouts.

Again, the actual days you put your workouts on likely won’t make that much of a difference to the overall outcome of your training so long as you are consistent with your workouts and implement progressive overload (increasing the weight used) over time.

3. What should a beginner do at the gym?

The best thing a beginner can do at the gym is seek out the help of a trained professional to assist them with learning the proper form of each exercise. Practicing the basics and establishing a solid foundation in terms of form will help a beginner lifter remain injury free throughout their life.

If you are not in the position to hire a trained professional, you may want to proceed working out with some level of caution. The same recommendation of practicing the fundamentals still applies. Start off with light weight (the bar on barbell exercises) and record yourself performing exercises.

With the exercise recordings, compare your form with examples of proper form. Evaluate how you are moving and progress from there by either working on your form, or after you’ve mastered your form, adding weight.

4. What is the best workout routine for beginners?

The best workout routine for true beginners is rather subjective to what the beginner is comfortable doing and their understanding of how to perform exercises.

Their ultimate goal will also play a huge factor as well.

Generally speaking though, beginners can start off performing anywhere between 2-4 workouts per week. These workouts can be either full body workouts or upper/lower workouts.

The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries.

There are several beginner workout routines on Muscle & Strength that can give beginners a template to start off with.

5. What is the best workout schedule to build muscle?

The best workout schedule to build muscle is a workout schedule that you enjoy and can be consistent with.

In addition to consistency, it would be beneficial to have a higher training frequency if the goal is to build lean muscle mass. You’ll want to hit each muscle group either directly or indirectly 2-3 times weekly to maximize muscle growth.

Some great splits to look into would be full body workouts, upper/lower workouts, push/pull workouts and push/pull/legs workouts.

7. What are the 10 best exercises?

The best 10 exercises for someone might not be the best 10 exercise for another person. When selecting an exercise to use, it’s important to keep your own abilities and goals in mind. Some people might be able to perform an exercise with no pain at all, while that same exercise might cause another a lot of pain. If it hurts, don’t do it and find an alternative.

That being said, there are certainly important movement patterns that everyone who is capable should try to train.

The following exercises are my personal favorite 10 exercises that would be fantastic to include in your workouts. However, like I said, you may need to substitute these with a variation that is better suited for your individual body type, training experience, and needs.

  1. Trap Bar Deadlift
  2. Front Squat
  3. Barbell Glute Bridge
  4. Bulgarian Split Squat
  5. Military Press
  6. Pull Up
  7. Barbell Row
  8. Barbell Bench Press
  9. Farmers Walk
  10. Dip

7. How do I schedule my workout at the gym?

This all boils down to setting up and selecting workout programs that are both flexible and enjoyable. There is no perfect one way to set up training. It’s very subjective from person to person.

If you only have 2 days where you’re able to make it to the gym, a full body workout makes sense. 3 days? Full body makes sense, push/pull/legs can work as well if that is what you enjoy. The more days you have available, the more split and scheduling options you’ll have.

Start off by figuring out how many and what days you can make it to the gym regularly. Then, look to schedule your training on those days. Find a workout that doesn’t require any more than that total training frequency. Then, look for something where if you miss a training day, you’re able to make it up throughout the week or already train that muscle more than once per week.

8. Can you gain 10 pounds of muscle in a month?

You can gain 10 pounds in a month. You can’t gain 10 pounds of pure muscle in a month naturally.

10 pounds in a month is likely during a lean bulking phase, especially for beginners. The muscle will grow fairly quickly, and if you’re coming off a fat loss phase, early weight gain will be from glycogen replenishing and being stored in the body.

If your goal is to gain muscle, it’s better to take a slower approach. This will limit fat gain during your muscle building phases.

9. What is a good gym routine?

A good gym routine is one that you enjoy, works your muscles with the appropriate frequency and volume for your experience level, and that you can be consistent with.

This can look very different from person to person.

Exercise selection for a good gym routine will train fundamental movement patterns (push, pull, lunge, hip hinge, squat, and carry) in a way that you are comfortable performing them. There is a pain-free variation for nearly every body type who can healthily perform these movements.

A good gym routine also focuses on progression. This means making the workouts more challenging in some way from week to week, or training phase to training phase as you get more advanced.

10. How much weight should a beginner lift?

The total amount of weight someone should use is going to be different from individual to individual, and also exercise to exercise for each individual. Depending on the program, it might vary from set to set of each exercise based on the rep scheme.

The general recommendation would be to experiment. You want your sets to be hard and very near failure whenever it’s possible to train at such an intensity.

For compound exercises (like the fundamental ones listed above), aim to finish each set feeling as though you could’ve performed 1-3 more reps if pushed to your limit.

On insolation exercises (those where you train just one muscle such as a leg extension or lateral raise) you can push yourself closer to complete failure.

11. How much cardio should a beginner do?

Cardio recommendations will be highly dependent on your overall goal. For most, it may not be even necessary to perform additional cardio. Focusing on progressing the weight used in your workouts and getting stronger over time will have a more beneficial impact on your body composition than cardio will.

For those looking to be generally healthy, light cardio might be beneficial. Bouts of walking will go a long way to aiding with body composition, recovery, and your ability to handle life stressors.

For those looking to lose body fat, focus should be primarily on your diet. Once you plateau, you can then add in additional cardio as a means to increase your progress. Again, it might not even be necessary.

Often times, people buy-in to cardio being necessary for body composition. However, it’s more important for general health purposes than anything else and can actually negatively impact your ability to make progress in the gym depending on the form of cardio you choose to do, the intensity you perform it at, and your ability to recover.

12. How can a beginner build muscle?

By being consistent with their training, focusing on hitting each muscle group at least 2 times a week with an appropriate volume and weight for their abilities, and by progressing the weight used from workout to workout whenever possible.

Be consistent. Train hard. Progress the weight.

It takes time and it takes effort, but the process itself is pretty simple.

13. How many days a week should I work out?

How many days per week do you have available to work out? That is the more important question to answer.

Generally, to see progress 2-4 workouts are needed. 3-4 workouts per week is the sweet spot. You can train more frequently depending on your goals and experience level. However, at least 2 days of resistance training per week is needed to see muscle growth.

With that being said, during your training days, it is beneficial to perform full body workouts (2-3 training days per week) or upper/lower workouts (4 days per week). This will allow you to train with an optimal frequency to build or maintain lean body mass.

14. What is a good 5 day workout routine?

A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. You could also do an upper/lower or push/pull split with a “weaknesses” day as your 5th training day in the week.

I’d recommend avoiding the traditional body part split if optimizing your training is your goal. However, they can still be useful if you’re simply working out for pure enjoyment purposes.

15. What can I drink to build muscle fast?

Building muscle takes time and consistency. Nothing will get you there fast(er) than your body is naturally able to through optimized training, nutrition and lifestyle habits.

There are certainly supplements than can help you with the nutrition portion of things. Protein shakes are beneficial if you have trouble meeting your daily protein requirements. Mass gainer shakes are beneficial is you have trouble meeting your daily calorie requirements. Creatine can help improve performance and can help you build muscle more efficiently if you struggle to get it through your diet as well. And, of course, water is the driver of all things.

Focus on getting your diet, workouts, and lifestyle under control and supplement as needed. That is what will help you build muscle optimally.

16. Is it better to do a full body workout every day?

Certain advanced bodybuilders can benefit from full body workouts 6 times per week. However, it’s not a common practice.

Performing full body workouts every day might not be harmful depending on how you structure your training and the intensity in which you train with from session to session.

For most though, it would be recommended to perform full body workouts 3-4 times per week. This would be more optimal for the larger portion of recreational lifters.

17. How many days a week should I work out to build muscle?

A minimum of 2 days of full body training with progressive overload is needed to build muscle.

3 full body days is better. And once you get into the 4 training days per week, you begin reaching optimal training frequency and volume for the vast majority of lifters.

There’s no perfect split for everyone. But most will benefit from an upper/lower workout split 4 days per week. This is the general gold standard for building muscle for most.

18. Is it OK to lift weights every day?

Depending on what you’re doing and how you structure your training, it certainly can be.

Weight lifting every single day for most is going to be completely unnecessary. Training with high intensity every day of the week will get you injured and burnt out pretty quickly.

Find a good 3-5 day per week weight training program that is well thought out with an appropriate volume and split and stick to it. Instead of chasing workouts, chase progressions. Try to improve your lifts in some way. This is going to help you out a lot more in the long run.

19. Is exercising every day bad?

Not at all depending on how you go about things. Plenty of people do some form of exercise every day of the week. But, you will want to consider a couple things.

First, you’ll want to stick to a resistance training plan if your goal is specific. You’ll want it to be the main focus of your training. Any other form of exercise centers around it. As mentioned, optimally for most recreational lifters will be 3-5 days per week.

On the other days, you’ll want to ensure that whatever form of exercise you select doesn’t take away from your ability to recover or push yourself during your main weight training sessions. Good forms of exercise will be recreational sports, walking, yoga, etc.

What you don’t want to do is combine your weight training programs with another activity that is also very high intensity. The two will be counterproductive to one another.

20. Is it bad to go to the gym every day?

It depends on what you are doing while you are at the gym. You have to give your body time to recover if you want to grow, so if you are training intensely every single day, then it’s not ideal.

If you are going to the gym out of habit every day, but not weight lifting, it may be ok. If some of your sessions are split between cardio, mobility work, and weight training – then, it might truly be fine.

All that being said, unless you’re a competitive athlete, it’s highly unnecessary to go to the gym every day. You might want to consider other hobbies that aren’t necessarily related just to round yourself out as a human being.

Going to the gym every day as a recreational lifter can lead to some obsessive habits that aren’t healthy. Focus on 3-5 days and spend your valuable time pursuing other priorities in life.

21. What should I do on rest days?

Rest on your rest days. Eat in a way that is consistent with your goals and focus on recovering from your training sessions.

You can also do something that is known as active recovery. Active recovery can be performed in a number of ways but is a light activity that gets your blood flowing, isn’t stressful, and helps you recover.

Some examples of active recovery include recovery walks, yoga, and mobility work.

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