Free At Home Exercises for Everyone

One way to keep your immune system healthy is to STAY ACTIVE.

Home Workout Circuit Training!

Muscle Group ExerciseReps/Time
Warm UpJog in place/go for a brisk
walk (Want to warm up your
3-5 min
Jump Squats
12-15 / 3x
30 sec
BackOne arm bent over row
Jumping Jacks
12-15 / 3x
30 sec
ChestIncline Push up
Jump rope
12-15 / 3x
30 sec
ShouldersOverhead press
Jump rope
12-15 / 3x
30 sec
BicepsStanding Curls
Jumping Jacks
12-15 / 3x
30 sec
TricepsOverhead Extension
Jump Squats
12-15 / 3x
30 sec
AbsPlank w/ toe touch in/out OR
V ups, Bike
1 min

*Use your band for all movement if you can
*Mimic a jump rope movement
*Stand on Bosu for all movements if you have one.
*If you don’t have weight you can use cans or glass jars, etc.

Beginner Intermediate  Advanced 
MinutesSpeed (mph) MinutesSpeed (mph) MinutesSpeed (mph)
Walk 2mph
1Warm up 3mph1-2Warm Up Brisk Walk 3-3.5mph
6-10Increase Speed
Walk 3mph
2-5Increase Speed Walk 3.5mph3Fast Walk 3.5-4.5mph
11Increase incline
6-10Increase Speed Walk
4Light Jog 5-6mph
12Reduce incline 0%11Increase incline 4%5Fast Walk 3.5-4.5mph
13Walk 3mph12Reduce incline 1%6Fast Jog 6-7mph
14Walk 3mph13-14Walk 4mph7Run 7-8mph
15Increase incline
15Increase speed 4.5mph
incline 5%
8Fast Walk 3.5-4.5mph
16Reduce incline 0%16Reduce speed 4mph
incline 1%
9-10Light jog 5-6mph
17Walk 3mph17Walk 4mph11Fast Walk 3.5-4.5mph
18Walk 3mph18Walk 4mph12-13Fast Jog 6-7mph
19Increase incline
19Increase speed 4.5mph
incline 5%
14Run 7-8mph
20Increase incline 2%20Walk 4.5mph15Brisk walk 3-3.5mph
21Decrease incline 0%21Decrease speed 4mph
incline 3%
16-18Light jog 5-6mph
22Walk 3mph22Walk 4mph19Fast Walk 3.5-4.5mph
23Walk 3mph23Walk 4mph20-22Fast Jog 6-7mph
24Walk 3mph24Walk 4mph23Run 7-8mph
25Walk 3mph25Walk 4mph24Fast Walk 3.5-4.5mph
26Walk 3mph26Walk 4mph25-26Light jog 5-6mph
27-30Reduce speed
27Cool down 3mph Incline
27-28Fast Jog 6-7mph
28Cool down 2mph28Cool down 3mph29Brisk walk 3-3.5mph
29Cool down 2mph29Cool down 3mph30Brisk walk 3-3.5mph
30Cool down 2mph30Cool down 3mph31-33Light jog 5-6mph
    34-36Fast Jog 6-7mph
    37Run 7-8mph
    38-39Light jog 5-6mph
    40-42Fast Jog 6-7mph
    43-44Run 7-8mph
    45-47Light jog 5-6mph
    48-50Cool Down 3.5-4.5mph

Free workouts offered from LES MILLS ON DEMAND. This platform offers 95 free workouts across 8 categories. Some workouts are in English and Spanish but all are easy to follow the visual cues. We promise it won’t automatically collect your data and it will remain available as long as the disruption from Coronavirus continues.You can find them all here:


Regardless of whether you’re a member of the gym, Planet Fitness will be hosting a series of free fitness classes dubbed “Home Work-Ins”, streaming live on its Facebook page every day. Tune in at 7 p.m. EST for a 20-minute class led by Planet Fitness-certified trainers, including special guests like The Biggest Loser coach, Erica Lugo. If you can’t participate in any of the live classes, no sweat: All of the workouts will be made available on Planet Fitness’s Facebook page and its YouTube channel once the broadcast is over. Click here to take Planet Fitness’s classes.


Shake off your social-distancing stress with 305 Fitness. The dance-cardio studio is now offering free live-stream workouts on its YouTube channel every day at 12 p.m. EST. Based on 305 Fitness’s first live-stream, the workouts will mimic in-person classes, featuring a mashup of aerobic and anaerobic training with sprints and muscle toning. If you’re looking for the full 305 experience, simply find an open space, dim the lights, blast your favorite tunes, and buckle up for a sweat-soaked dance workout that won’t disappoint. Click here to take 305’s classes.


The folks behind Down Dog believe that stressful times like these are precisely when people need wellness practices the most. To do its part in helping out, Down Dog is making all of its apps—Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout—completely free until April 1.


Whether you want to learn basic boxing skills or try HIIT workouts that blend punches with bodyweight plyometric moves, Fight Camp is for you. In light of the coronavirus pandemic, the interactive boxing workout app has uploaded dozens of free workout videos to its YouTube channel. From basic boxing techniques to intense, no-equipment-needed boxing drills there’s something for everybody.
Click here to take their class.


To help mitigate the spread of the coronavirus, CorePower Yoga has shut down all of its brick-and-mortar studios across the country. But starting March 16, CorePower will be taking its in-studio experience online, free of charge, for folks working out at home. Users have the option of choosing C1 classes (perfect for beginners exploring yoga postures), C2 classes (focused on more challenging postures and connected breath), or CorePower’s popular Sculpt class (a mix of strength-training moves and yoga sequences).
Click here to get your yoga on.