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• The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench.

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Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. 

The first two weeks of the routine will have you focusing on strength , maintaining your reps in the 6-8 range. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy . Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. As for the remaining weeks, rest periods will drop down to one minute.  

A few of the exercises in this routine are great substitutes for the ones rarely seen outside the gym. No lat pulldown at home? No problem, straight-arm lat pulls will do the job. And if you don’t have a seated calf raise machine lying around the living room, we’ve got you covered with the dumbbell version. 

SEE ALSO:  28 Days to Lean Meal Plan 

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More Americans Than Ever Plan To Work Out in 2021, and At-Home Fitness Is Helping the Cause

After months of uncertainty, people are ready to change something they do have control over: their health and well-being. In a survey from FYT , a personal training service, the majority of the 600 participants planned on kicking their workouts into high gear in the new year. According to the data, 3 in 4 Americans intended to exercise more in 2021 than they did in 2020. And in order to stick to those workouts, 78 percent of survey participants said they planned on exercising at home.

• Alicia Ferguson , certified yoga practitioner and creative wellness entrepreneur
• Amanda Kloots , trainer and founder of AK! Fitness
• Ash Wilking , certified personal trainer and Tonal strength coach
• Beth Gold , boxing instructor with Rumble
• Billie Robyn , fitness and nutrition coach
• Charlee Atkins , fitness trainer and founder of Le Sweat
• Charlotte "Floss" Brolsma , physical therapist, sports physiotherapist, pilates instructor, and founder of Form PT .
• Chloe de Winter , physiotherapist, master Pilates instructor, and founder of Go Chlo Pilates
• Chloe Kernaghan , co-founder of Sky Ting Yoga in New York City
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• Krissy Jones , co-founder of Sky Ting Yoga in New York City.
• Michelle Sim , trainer and creator of Move with Mich
• Paris Alexandra , wellness artist, yoga and creative mindfulness facilitator
• Val Verdier , Val Verdier is a yoga instructor at Modo Yoga in New York City.

In 2020, we found people developed a new appreciation for at-home workouts . Over the past 9 months, the daily views of "home workouts" on YouTube increased by 515 percent—and Well+Good's fitness videos have had 350 percent more views this year than last. Aside from YouTube videos, many studios you know and love worked hard to launch online platforms that allow loyal fans to get in the same great workout from home. That includes Hot Pilates , 305 Fitness , BK Yoga Club , and more.

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No matter how you like to sweat, we have you covered. Here are some of the best at-home workout videos to try.

Get your sweat on with the best at-home workout videos

1. if you're into pilates.

Pilates workout for beginners:

25-minute full-body Pilates workout:

30-minute full-body Pilates workout:

2. If you're into boxing

10-minute beginner boxing workout:

Advanced boxing workout:

20-minute HIIT boxing workout:

3. If you're into yoga

Yoga for beginners:

Twisting yoga flow to stretch and unwind:

20-minute yoga for strength:

4. If you're into HIIT

15-minute low impact HIIT:

25-minute bodyweight HIIT:

30-minute HIIT workout with weights:

5. If you're into dance

Beginner dance cardio:

Advanced dance cardio:

18-minute dance cardio party

6. If you're into running

15-minute runner's treadmill HIIT workout:

Speed interval treadmill workout:

15-minute runner's hill workout:

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Everything You Need to Know About the 13 Best At-Home Workout Programs

By Alexa Tucker and Christa Sgobba, C.P.T.

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

If your living room workouts are feeling a little stale by now, we have you covered: The best home workout programs can breathe some life into your workout routine—and even may introduce you to some new ways to exercise.

At-home workouts are pretty much the way of life now, as most gyms across the country are still shuttered due to the new coronavirus pandemic . For those used to taking fitness classes at gyms or studios, at-home workouts have been a bit of an adjustment. One main reason? When you work out in a fitness class, you don’t have to give much thought to your next half hour or hour: Your body simply moves to follow your instructor’s directions. This can take a lot of pressure off you, and help you just focus on your workout at hand.

But when you’re working out at home, you’re responsible for the whole plan: What exercises should you do? How many reps of each? How often should you rest? Are you feeling a cardio workout ? An upper-body workout ? Or do you want to fit in a total body workout instead? For many of us, answering all these questions is an added stress we’d rather avoid right now.

And the good news is that’s something you can avoid—without skipping your workout. There are a bunch of at-home workout programs that take the guesswork out for you. They’ll give you the whole exercise plan, and all you’ll have to do is show up and get ready to sweat.

There are so many at-home workout programs, in fact, that it can get daunting trying to pick the best one for you. While you might've heard your friends or coworkers sing the praises of their own go-to program, like Tone It Up or Insanity, deciding on the best home workout programs for you is a personal choice based on your lifestyle and your goals.

There are plenty of factors that vary among programs: how much they cost, what kind of workouts are involved, how long each workout takes, whether you need equipment, and more. (If you’re short on fitness equipment —which can be very difficult to find online now—you can follow these tips to make any move harder without adding more weight. )

One thing we’d like to note: Some of these workouts tout exaggerated results and use language that we don’t love—and some even come with meal plans (which are better left to a registered dietitian) or encourage food diaries. It's important to remember that a lot of this is just unfortunate marketing, and what you’ll get out of a workout is very unique to you and your body and other factors like your health, sleep habits, genetics, diet, and more. The workout that's best for you depends on your own body, goals, and interests. Keeping food diaries may be helpful for some people, but isn’t for everyone, and by no means do you need to follow a specific meal plan to follow the exercise program. If you don’t want to follow a meal plan or track your food, skip that part and just focus on the fitness.

It's also key to listen to your body, especially when it comes to programs with high-intensity workouts . Rest when you need to, don't push through pain, and choose a program that suits your fitness level. (For example, if fitness is new to you, jumping right into P90X probably won't feel very encouraging or enjoyable.)

To help you make the best home workout program choice for you, we took a look at some of the most popular plans out there to, first, make sure the workouts were legit and reasonably programmed and, second, to break down what you can expect from each. Here's the deal with 13 of the most popular home workout programs out there.

1. Alo Moves

What it is: Fresh workouts every week, from yoga to Pilates to meditation.

You’ll find thousands of different workout options here, for people of all different levels of fitness experience: beginner, moderate, intermediate, and advanced. (Classes are sorted by fitness level, as well by length and style, so you’ll be sure to easily find what you need.) There are lots of types of yoga classes—from Ashtanga to Vinyasa—fitness classes like HIIT or barre—and even skills-based classes, wherein you’ll learn to perfect your handstand or boost your flexibility to hit a split. Plus, you can take your workout with you (say, maybe your backyard or an open park), since you can download the routines for on-the-go use.

Cost: $20/month.

Try it: aloyoga.com

What it is: The P.Volve fitness method uses resistance-based, high-intensity (but low-impact!) moves to help build functional strength.

With P.Volve’s streaming platform, you’ll have access to more than 200 workouts (with new ones added weekly), that you can search based on things like body parts worked or length of time. The plan is customizable, and based off your goals, the app will actually suggest workouts for you each week, which takes some guesswork out of your program. P.Volve also sells optional equipment , like the flexible P.ball, resistance bands, and ankle weights.

Cost: $20/month; $135/year

Try it: pvolve.com

3. Obe Fitness

What it is: Obe Fitness offers unlimited access to live and on-demand fitness classes.

With Obe Fitness, you’ll have access to NYC’s best fitness instructors right in your living room—there are 100 live classes each week, and its signature 28-minute workouts fit in any schedule. (They also have a 10-minute express workout if you are a little more limited.) To make the most of the program, shoot for five classes a week: two strength-based Define classes, and three cardio-based Sweat classes. The program gives class recommendations based off your fitness level and experience. It stresses adding resistance when you’re ready, and modifying moves that may be a bit too challenging.

If you’re ready to add more resistance, Obe also sells options equipment, like sliders, mini bands, and ankle weights.

Cost: $27/month; $200/year

Try it: obefitness.com

What it is: A 12-week program of balanced strength and cardio workouts, each 28 minutes long.

By Erica Sloan

By Sara Coughlin

By Jessica Kasparian

Created by Australian trainer Kayla Itsines, BBG is a workout program that incorporates low-intensity cardio, high-intensity interval training , and guided strength training circuit workouts that get your heart rate up and challenge your muscles. The workouts require some equipment, such as dumbbells, a medicine ball, flat benches, and a jump rope (although there are substitutions available if there's something you don't have). You can find workouts on the app, but if you’d prefer a traditional book experience, you can also download the guides in e-book form.

Cost: $20/month for an app membership; $46 per e-book

Try it: kaylaitsines.com

5. Core de Force

What it is: A no-equipment, 30-day cardio program based on mixed martial arts like boxing, kickboxing, and Muay Thai.

Created by Joel Freeman and Jericho McMatthews, Core de Force is an at-home cardio program that incorporates boxing, kickboxing, and Muay Thai combinations, bodyweight moves, and other boosts of cardio. It's abs-focused too, since boxing workouts require your core to help with rotation and keep you stable with every jab and hook.

There are eight workouts to choose from, and each one puts you through 6 to 12 three-minute rounds (each workout is 27 to 47 minutes total).

Cost: You can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Try it: beachbodyondemand.com

6. Fit Girl’s Guide 28-Day Jumpstart

What it is: A comprehensive, beginner-friendly fitness program that's focused on self-love and community.

While you can purchase (and do) Fit Girl's Guide 28-Day Jumpstart package at any time, this is a unique workout program because you're encouraged to jump in on scheduled monthly challenges and get involved on Instagram so you can connect with and support other people during the challenge. There's no equipment required for the 30-minute workouts, and they incorporate both cardio and strength training. There are four weeks of workouts listed out in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to do it with proper form.

It also comes with a Jumpstart Journal, which includes a food and exercise diary as well as self-love coaching, tips on staying on track with health goals over the weekend, and guidance to help end body-shaming self-talk.

Try it: fitgirls.com

7. Insanity

What it is: A 60-day cardio-based program for advanced exercisers.

You don't have to be in "extreme" shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes 10 conditioning workouts that are about 30 to 60 minutes each, and you do them six days per week.

Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There's no equipment required, and it also comes with a nutrition guide.

8. Love Sweat Fitness Hot Body Sweat Guide

What it is: An eight-week cardio and strength workout program that's designed for every fitness level.

Katie Dunlop's Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).

The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.

Try it: lovesweatfitness.com

What it is: A Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.

Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you'll go through seven different exercises for 45 seconds each, resting for 15 seconds in between. Then you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.

The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a reps sheet so you can track progress.

Try it: piit28.com

What it is: A low-impact 60-day plan that incorporates elements of Pilates and yoga, done at a quicker pace for cardio benefits.

Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it's low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there's no equipment required.

The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So there's no holding yoga poses for long periods of time.) The program includes seven workouts, a 60-day workout calendar, and an eating plan.

What it is: An intense 90-day fitness program done for one hour a day, six days a week.

P90X is something of a "cult classic" workout program, and it's got a hard-core reputation—after all, the X stands for "extreme." Created by Tony Horton, the challenging workouts are done for one hour a day, six days a week, for 90 days. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga.

There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with 12 workouts, as well as a nutrition plan and a workout calendar.

12. Tone It Up

What it is: A fitness community offering a variety of free and paid workouts, plus a paid nutrition plan.

Tone It Up, created by Katrina Scott and Karena Dawn, is more of a fitness community than a program, per se—the website is full of free workouts and offers daily moves. The brand also runs regularly rotating challenges throughout the year, which you can catch on its Instagram and website.

There's also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app , which costs $15 a month. And there's no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.

Cost: $15/month or $100/year for Studio Tone It Up membership

Try it: toneitup.com

13. 80-Day Obsession

What it is: A different strength or cardio workout every day for 80 days.

There's no getting bored with Autumn Calabrese's 80-Day Obsession—there are 80 different workouts, so you'll have something new every day. There are cardio classes and strength sessions geared toward different muscle groups, including legs, arms, abs, glutes, as well as total-body strength workouts, and each workout lasts 30 to 60 minutes. As for equipment, you'll need light, medium, and heavy dumbbells, looped resistance bands, and sliders.

The program is available with a Beachbody On Demand subscription, and in addition to the workouts themselves, you'll also get an 80-Day Obsession workout calendar, tracker sheets, and an eating plan.

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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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At-Home Strength Workouts for All Levels

Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. 

Verywell / Ben Goldstein

• Beginner Workout
• Intermediate Workout
• Advanced Workout

When people think about working out, they often assume it means strenuous cardio and resistance training at the gym. But the truth is you don't need a gym membership or even much equipment (maybe just a power rack ) to get a good sweat on, build muscle, and maybe even lose some weight (if that's your goal) in the comfort of your own home.

If performed correctly and consistently, these beginner, intermediate, and advanced home workouts below can be every bit as effective as a gym workout. The key is to focus on strength training, because building muscle through resistance exercises helps to boost lean mass.

You can eventually incorporate cardio into your workout but start by getting the basics correct. By seeing and feeling the results early on, you will be more likely to keep with the program over the long term.

Beginner Home Workout

This beginner's workout plan targets the large muscles that provide stability and core strength. You don’t need any special equipment. You can do the exercises together in one workout session or split them up throughout the day.

Aim to do 2–3 sets of 10–12 repetitions (reps) of each exercise. If you can only do four or six to start, that's OK. The aim is to perform an exercise so you are slightly shaky by the final rep, but not so much so that your form suffers. Every week, aim to increase the reps until you are finally able to do three sets of 12.

Here are the four exercises to launch your home workout program:

Perfect form is essential when doing a push-up. Start with a variation you can complete with good technique, such as dropping your knees to the floor. Progress to the next level when you can do 10 to 12 reps without dropping you back, stopping short, or shaking unsteadily.

Start by doing a set of simple back lunges , which help build your glute muscles and thighs. Use a wall or chair for balance if needed. When you are able to do 10 to 12 lunges on each leg without support, try the front lunge or another variation.

The squat works the major muscles in your lower body and helps to shape firm buttocks and thighs. Always perform a squat with your feet hip-distance apart. Your hips should sink behind you as if you are sitting in a chair.

At the gym, you might use a barbell or another type of weight for your squat. At home, you can perform it weightless or use small handheld weights or a kettlebell to add a challenge.

A plank exercise strengthens the abdominal muscles and those that support your back. Begin by holding the plank position for 15 seconds. As you get stronger, progress to 30 seconds and eventually 90 seconds.

Intermediate Home Workout

As you begin to master the beginner workout, you can incorporate additional exercises to build visibly stronger arms, legs, and abdominal muscles, such as with a suspension trainer. For this intermediate plan, you can purchase a set of dumbbells or use soup cans or other household items in their place. Many simple gifts can help a home-based athlete train.

Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating workouts of six to seven exercises of your choosing (focusing on the upper body, lower body, full body, or core).

Here are six you can easily do at home:

Biceps Curls

To begin a bicep curl , stand with feet hip-distance apart and one dumbbell in each hand. Maintain good posture as you raise and lower the weights, bending at the elbow. Do two to three sets of 10 to 12 reps. Increase the weight when you're able to complete the sets with relative ease.

Lateral Raises

Verywell / Ben Goldstein 

Stand with a dumbbell in each hand to start your lateral raise. Your palms should be facing inward towards the mid-line of your body. Raise your straight arms to shoulder height and lower slowly.

Do two to three sets of 10 to 12 reps. If you find that you are bending your elbows, you are lifting too much weight. Lower the weights and keep your arm straight.

Triceps Dips

For tricep dips, use a stable chair and place your hands on the seat next to your hips. Press into your palms to lift your body and slide forward just far enough that your butt clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees, then slowly push yourself back up to the starting position with control.

Complete two to three sets of 10 to 12 reps.

Bent-Over Rows

To get into the proper position for this exercise. tilt forward from the hips so that your chest is facing the floor and your arms are hanging beneath you. Pull your arms toward your chest as if you are rowing a boat.

Wall Squats

For this variation of wall squats , stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor. Let the wall support your back. Now hold the position for 20 to 30 seconds. As you build strength, challenge yourself to hold the squat for a minute or more.

Overhead Press

The overhead press can be performed while standing or seated in a straight-back chair. With your back pressed firmly against the seatback, press the dumbbells over your head with your upper arms positioned in a straight line from elbow to elbow. Extend the arms fully without locking the elbow, pausing momentarily before returning to the starting position.

Do two to three sets of 10 to 12 reps.

Advanced Home Workout

In this advanced workout program, you will need a set of resistance bands and an exercise ball. These tools can help further strengthen the muscles used for stability.

There are four exercises you should add to the plan:

Stability Ball Push-Ups

If you can complete a standard push-up with good form, try performing the stability ball push-up with your lower body positioned on the ball. Start with the ball under your knees and, as you get more comfortable with the exercise, move the ball closer to your feet.

Banded Side Steps

To do the banded side step , step on the middle of the resistance band and grab one handle in each hand. The band should be looped under your feet. Now, step to the side with your right foot while keeping your left foot on the band.

Do five steps to the right and five steps to the left to complete a set. Rest and repeat for three to four more sets.

Lunges With Overhead Extension

For lunges with an overhead extension, step forward into a lunge position, while pressing your arms into an overhead press. You can use a set of dumbbells or a medicine ball here. Sink into a deep lunge. Return to the starting position. Do five reps on each side to complete a set. Rest and repeat for two to three more sets.

Lat Pulldowns

For lat pulldowns, you can do this same exercise at home with the help of a resistance band. Hitch the center of your resistance band to a hook on the door. Place the ball against the door. Grabbing a handle in each hand, take a seat facing away from the door.

Slowly pull the bands down until your elbows are fully pressed to your sides. You will feel the effort in the back muscles adjacent to your armpits, called the latissimus dorsi. Raise to the starting position and repeat, aiming for two to three sets of 10 to 12 reps each.

A Word From Verywell

To create a balanced exercise program, work out two to three times per week. Be aware that your weight may drop at first but then increase slightly as you build muscle mass. By this stage, your success should be measured not only in pounds and inches but how you feel look and feel .

If ever you reach a plateau, simply increase the intensity and/or duration of your workout. Your body will respond in kind, as it responds to the challenge and helps you build more strength and confidence.

Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults . J Appl Physiol . 2012;113(12):1831-7. doi:10.1152/japplphysiol.01370.2011

By Malia Frey, M.A., ACE-CHC, CPT  Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. 

23 best home workouts + 9 virtual fitness platforms to join now

From live streams to on-demand, longer plans and YouTube videos, you'll be spoilt for choice.

Now, home workouts range from HIIT to low-impact, yoga , strength training , Barre , boxing , boot camps and Pilates home workouts , but if you're still sceptical about whether home workouts and the best home exercises are actually effective, perhaps it's time to take a little look at your exercise motivations .

Are home workouts effective?

There's no reason your at-home workout should be any less effective than a gym sesh. Any workout, when done with purpose and intensity can be beneficial, even when you're working without any home gym equipment. The key is to give it your all, committing to the session and keeping it up. As ever, consistency is essential.

You might even find it easier to keep up a routine, without the hassle of commuting to your gym or studio.

Something to keep in mind when working out from home is form. One of the downsides to BTS exercising is that you can get into bad habits without the beady eyes of trainers watching your every move, upping the chance of injury over time.

Can you lose weight with at-home workouts?

Again, they have the potential to be as effective as any others. If done properly, they will build muscle, burn fat and improve fitness (but not if you keep stopping to check your WhatsApp, soz!).

Is 30 minutes of working out a day enough?

Research shows 30 minutes of moderate intensity physical exercise — that's heart rate up, sweat awn — a day keeps the body in good working order. Of course, if you feel like doing more...

Should a beginner work out everyday?

It's best to start slow, experts advise. If you're at the start of your fitness journey, Googling: exercise for beginners , aim for 30-40 minutes, 1-2 days a week and build from there — 2-3 days, 3-4 days and so on. This gives your body time to recover and get stronger, as well as making sure you don't get exercise fatigue.

Remember, the best workout is the one you do. If you're struggling, take your expectations down a notch and try to do a shorter workout at maximum effort. From online studios (keep scrolling for 9 of the best) to training plans to YouTube workout videos, this is where to access the best home workouts, all you need to do is scroll on.

If you're looking for cardio home workouts , bodyweight workouts , kettlebell workouts , or HIIT workouts at home , we've got you covered. Or, if you're just getting going, learning the best exercises for beginners might be the place to start, instead.

23 best YouTube home workouts to try

On the days when impulse strikes and you need to stream a workout before your motivation dissipates, there's YouTube .

• Best 25-minute home workout

Trainer: FIIT trainers Gede and Adrienne

Best for: Short on space, but big on full-body sweat sessions? This workout is for you.

Duration: 25 minutes

Equipment: Yoga/exercise mat

2. Best speedy ab circuit home workout

Trainer : Brittne Babe

Best for: Work your core double-quick with this mega-speedy challenge from Brittne. Tag it on to the end of a workout or repeat for extra burn. Player's choice!

Duration: 3 minutes

Equipment : A chair

3. Best low-impact cardio class

Trainer : Talilla Henchoz

Best for: A speedy sweat that doesn't include any jumping to keep your joints (and neighbours) happy.

Duration: 15 minutes

Equipment : Exercise mat

4. Best quick at-home workout

Trainer: Kayla Itsines

Best for: If you're short on time, this fast and intense leg day session will target your lower body while also giving you an energy boost.

Duration: 7 minutes

Equipment: Yoga mat

5. Best beginner home workout

Trainer: Team Body Project

Best for: A full-body workout that strengthens muscles and improves form for *actual* beginner. No crazy combos or unachievable moves here.

Duration: 30 minutes

Equipment: Yoga mat, 2 light hand weights optional

6. Best upper body strength home workout

Trainer: Sophie Butler

Best for: Sophie Butler will show you how to hit all the muscles in your upper body in a focused dumbbell session, she'll also show wheelchair users how to adapt their training.

Duration: 45 minutes

Equipment: Pair of dumbbells

7. Best bum workout at home

Trainer: The BKBooty Fitness

Best for: A simple, no-equipment routine that works your lower body to build bigger, stronger glutes.

Duration: 10 minutes

Equipment: None

8. Best cardio and core home workout

Trainer: Gauri Chopra

Best for: Beginner HIIT calss

Duration: 20 minutes

9. Best boxing home workout

Trainer: Natalie Jill Fitness

Best for: OK, so it's not traditional boxing exactly, but give this a go if you want to build up your arm strength in order to throw some serious punches. And it'll be done in no time.

Duration: 6 minutes

10. Best functional fitness home workout

Trainer: Michelle Griffith-Robinson and Matthew Robinson

Best for: Learning the basics of functional training, helping you perfect your form and get functionally fit.

Equipment: Sturdy chair

11. Best yoga home workout for neck and shoulder pain

Trainer: Ania Tippkemper

Duration: 40 minutes

Best for: People with niggly shoulders and backs from hunching over desks and working from home

12. Best full-body Barre class

Trainer: Britany Williams

Best for: If you want a low-impact, full-body sculpting class

Equipment: Yoga mat, light dumbbells

13. Best standing core and cardio workout

Trainer: Koboko Fitness a.k.a. Kola Olaosebikan

Best for: This standing workout is perfect for anyone who likes to workout without coming down to the mat. We see you, overachievers! Burn fat with high-intensity work intervals and shorter breaks to recover. As Kola says, make sure to warm up first!

Duration: 11 minutes

Equipment: No equipment

14. Best home workout to build muscle

Trainer: BodyFit by Amy

Best for: While many home workouts focus on cardio this one proves you don't need to head to the weights section to build muscle .

Equipment: Dumbbells, yoga mat

15. Best home workout for abs

Trainer: Livestrong Woman

Best for: This super-speedy core workout will give you a tummy of steel in no time. Crunchy stuff.

16. Best at home back workout

Best for: This standing workout back workout targets all the muscles you can't see but form a key part of strengthening your core and upper body. The moves come in quick succession so make sure to watch Kola. As always, go at your own pace to make sure you're performing the moves with the correct form.

17. Best 30-minute workout at home

Trainer: HASfit

Best for: Tick those cardio boxes with a routine that requires absolutely no equipment. Oh, and it actually works your whole body rather than just your legs and glutes. Sorted.

Equipment: None, add dumbbells for extra resistance

18. Best 10-minute workout at home

Trainer: Joe Wicks

Best for: The Body Coach's short - but effective - workout can be done while the BBQ is grilling. Ready? Set? Tuck jump.

19. Best cardio sculpt home workout

Trainer: Tiffany Rothe

Best for: This is a challenging workout that Tiffany does live with you – demonstrating the cardio moves that'll help you burn fat and torch cals. Try to keep up as best you can but if you're struggling, take a beat out before tagging back in. Also – water is a must! Hydrate, hydrate, hydrate, people!

Duration: 49 minutes

20. Best HIIT home workout

Trainer: Heather Robertson

Best for: Try this routine for a high-intensity session that'll build up an appetite for the ice cream van. That's what summer is for, right?

21. Best CrossFit home workout

Trainer: Carly Rowena

Best for: If you fancy giving CrossFit a go (and read Laura 'Biceps' Hoggin's story to convince you that you should), this is an excellent introduction to the fundamentals of the popular form of strength training.

Equipment: Box, plate, kettlebell and barbell

22. Best full body workout at home

Trainer: Shona Vertue

Best for: If you're looking for a half-an-hour challenge, the Aussie yogi-PT will help you target those glutes , arms and abs. She also talks you through a drill that will help you master a handstand once and for all. Om yes.

Duration: 35 minutes

23. Best dumbbell workout at home

Best for: The Body Coach promises you can burn fat and build muscle in this half-an-hour sweat session.

9 best home workouts from studios & gyms

We've rounded up all the studios you love, keeping the good endorphins going from wherever you're located.

Fly Ldn offers a range of classes from Yoga to Barre and Pilates, as well as sweatier sessions, via an entire online portal , for just £9.99 a month (after a free 7-day trial!). Our suggestion? Anything from Chiara Becuti (former Head of Pilates and Barre). Her warm, no-nonsense attitude means you won't skip a single rep. Trust us – former WH writer Morgan Fargo swears by Becuti's 'quickie' sessions (12 – 18 minute classes focusing on glutes, core and thighs).

2. Body by Ciara

One of the true heroes of 2020/2021 lockdowns, 'Ciara London' as she's affectionately known has been keeping swathes of exercisers fit from home. For £17.99/month, her accessible workouts feature banging music and a proper 'we can do it' energy. Whether you're looking for killer live workouts, on-demand or nutrition plans, Ciara delivers. Plus, you'll gain access to her online squad which is basically what motivational dreams are made of, no?

GO TO @BODYBYCIARA

Known for their challenging strength and conditioning classes, boutique London-based 1Rebel has over 300 streamable workouts through an on-demand content hub, 1Rebel TV , which is updated weekly. Live or whenever you want, 1Rebel have you sorted. We suggest you take advantage of the three classes for £49 beginners offer — try before you buy and all that.

GO TO 1REBELUK

4. Psycle London

Spin and strength studio Psycle dropped their Psycle At Home section during lockdown – unlimited home workouts, including Barre, Ride, Strength and Yoga. With a 14 day free trial for the on-demand classes (then £29 per month), we suggest you move sharpish on such a mega deal. Classes range from 20 to 60 minutes and are led by their superstar instructors. If you like something a little more real-time, head to one of their four London studios or join via Zoom – peep at their full live timetable to find a class that suits you.

GO TO PSYCLE LONDON

5. Blok London

Blok (one of London's leading callisthenics , cardio and low-impact studios) has an online platform – BlokTV – to make training from home even easier. For £20 a month (after a free trial month, woopwoop!), tune in for unlimited training – this goes down to £15 per month when you pay annually. Whether you're after something high intensity, restorative or low impact (amongst many, many others), there's something for all. Love that for you.

GO TO BLOK LONDON

6. Fitness First

UK-wide gym franchise Fitness First has extended their offering to make it work #homestyle, with online platform 'FFX On Demand'. Packed with both live and on-demand sessions, expect the trainers and workouts you love from the comfort of your own sitting room. You can access the full whack — their three main on-demand categories: Strength, Cardio and Body & Mind, as well as access to all their gyms — for £59 per month. Wanna get strong? This is where you belong.

GO TO @FITNESSFIRST

Beloved spin and exercise studio, Digme have an at-home offering – live, on-demand and playback classes, from cycle to HIIT, strength, run, yoga and breathwork. HELLO, 30-day free trial! (Then it'll cost you £25 per month.)

GO TO @DIGMEATHOME

You might know them for their signature at-home spin bikes or their ' Tread ', but Peloton is also an on-demand fitness service that streams both live and pre-recorded classes that don't require either! From yoga to strength training, running, cardio, meditation, Barre and stretching, you can get your whole routine sorted – all in one app. Our fav instructors? Alex Toussaint for his super high vibes, Robin Arzon (because if anyone's going to make you work, it's her), and mega strong Jess Sims. TBH, they're all fab. With a 30-day free trial for Peloton App One, or free for limited classes on the Peloton app, all you need to do is jump in.

GO TO PELOTON

9. ClassPass

Before COVID-19, ClassPass was the go-to app for those of us who like to switch up our workouts and where we do them. Now, as well as trying out new classes and studios, through its live-streamed and on-demand platform, you can choose between audio or video workouts. The guided runs are a personal WH fav. It's 14 days free, then £69/month.

Best virtual training plans for women

For those of you after something more plan-like than one-off workouts, check out these home workout plans – guided, week-by-week structures to work through from the (dis)comfort of your own home.

Kayla Itsines' Sweat plans

From low-impact plans to high-intensity programmes, Kayla's Sweat plans are a cult favourite. You have the option of either downloading the OG PDFs or using Kayla's SWEAT app – designed to help guide you through each programme.

Easy to follow and with a whole community waiting for you on Instagram you'll be getting fit with a whole host of women in the same boat.

GO TO SWEAT

Fit Body by Anna Victoria

Anna Victoria , a.k.a the California-based fitness star, has devised an app featuring three different programmes (Shred, Tone and Sculpt) that users can cycle between.

Each program incorporates high intensity and strength training moves of varying degrees meaning you'll build muscle and burn fat – all from home. We love to see it.

GO TO FIT BODY

Evolve You by Krissy Cela

Krissy Cela gained genuine worldwide fame with her weight training YouTube gym videos. Now, with the endless programmes on her app, Evolve You , keen exercisers can build their own personalised schedule of workouts – from three to five sessions per week.

GO TO EVOLVE YOU

Make sure to check out the best home workout apps and fitness apps , too.

What equipment do I need for home workouts?

Well, it depends. For a dumbbell focused workout, you'll need one or two of the heavy things. For a bodyweight workout just turn up ready to get it done – preferably with a water bottle to hand. Most workouts will signpost what you need before the first exercise starts so listen out for any cues. Alternatively, save some space and plump for kit that can work. for many things, like:

• Adjustable dumbbells that can be made heavier or lighter for cardio and strength training workouts;
• Resistance bands for workouts but also stretching and mobility exercises;
• Wrist and ankle weights are good to add resistance to Pilates and barre workouts but also increase the intensity of other low-impact workouts like walking .

Hex Dumbbell 10kg

SONGMICS Hex Dumbbells Set

Anchor's Adjustable 20kg Dumbbells

Umi Neoprene 1kg Dumbbells

What's the main difference between gym and home workouts.

Besides being in a gym, there doesn't have to be a ginormous discrepancy between what you're able to achieve at home vs. in the gym. Yes, your local Fitness First will have some equipment you don't (looking at the multiple gym benches , squat racks and treadmills ) but there's loads of home gym equipment you can kit your living room floor/patio out with.

From dumbbells , kettlebells , resistance bands , yoga mats , yoga blocks, wrist and ankle weights , there are loads of resistance training exercises you can do with home-friendly gym kit.

Remember, lots of your furniture can double for gym fodder. Use a step for step-ups , the edge of your sofa for incline push-ups and two tins of food or filled water bottles for substitutes for weights. The key is to do what you can with what you have.

When it comes to effort, though, there doesn't need to be a difference between your output in the gym and what you do at home. It can feel more difficult to motivate yourself without the environment of the gym but discipline (aka still putting your all into your home workouts) will help to train your brain to recognise your home workouts as just as important. Keep reading for how to make your home sessions just as effective as your gym workouts .

Is it effective to work out at home?

We understand that a home workout can seem like it would be less intense or less effective than its gym-based counterpart but that just isn't true. Who's to say you can't work just as hard from your living room floor? No one, that's who!

But, to make sure you get in an awesome session, take note of these best practice tips :

• Your workout is still just as serious as it was in the gym. Put the phone down.
• If you're working from home, try to keep a schedule that gets you up and moving at the same time each day.
• Clear enough space before you start that you don't need to modify the exercises due to not bothering to move the coffee table.
• Just because you're not moving as much at the moment, doesn't mean every session has to be high intensity. Mix it up with low-impact workouts or take a rest day to foam roll and stretch.
• Prep your kit. A decent exercise mat is non-negotiable.

Can I get results from at-home workouts?

100%. You absolutely can. In fact, with your workout on your doorstep (like, literally) it's easier than ever to make sure you don't fob it off because you CBA to travel to the gym or get dressed in a going-out-in-public appropriate outfit. Want to work out in your favourite pyjama bottoms and a sports bra ? You can do that at home – it's allowed!

The fewer barriers to your workout, the more likely you are to a) get it done and b) stick with it – both key factors of seeing and feeling the results of your efforts. Remember, though, an awareness of your nutrition, sleep and stress management will also play into any results you may be chasing.

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The 24 Best YouTube Workout Channels to Help You Meet Your Fitness Goals at Home

You don’t need a ton of space to get your heart rate up.

YouTube has a treasure trove of free videos online—many of which require little to no equipment (though there are tons that will put your weights to use, too)—that will satisfy beginners looking to have fun while keeping their heart rates up, or intermediates determined to get Jennifer Lopez's abs or Beyoncé's stamina .

From aerobics with Jane Fonda, to apartment-friendly, low-impact exercises that work the whole body, to 30-minute videos that tone targeted areas like the booty, to hardcore HIIT workouts—not to mention options for seniors and pregnant women—these YouTube workout channels will provide you with a full regimen to get you up and moving in your living room. So grab a pre-workout snack , move your coffee table out of the way, pull out your favorite sports bra and yoga pants , and get started.

Who knows? After a few sessions, you might even start to crave the rush of lively instruction, the high-energy music , and the burn that comes with staying active. Let's give it a shot in 3...2...1!

Do you sometimes miss those OG fitness workout videos from the '80s? BeFit offers several options on YouTube that'll satisfy that nostalgic workout itch. You might want to start with this one, starring the one and only Jane Fonda leading a 10-minute aerobic cardio exercise.

For those looking for a more structured fitness regimen, try Chloe Ting's workouts. The fitness influencer has more than 16 million followers and offers short, to-the-point workout challenges (most under 20 minutes), that target specific areas of the body, as well as recipes that'll complement your fitness goals.

Zumba Class

Join the ladies of Zumba Class as you dance your morning away. Fair warning, the instructor tends to set a fast pace and stick to it for the whole video, but the music will certainly accomplish the goal of getting your body up and moving to the beat.

Walk at Home by Leslie Sansone

A great way to get some daily exercise in without breaking too much of a sweat is a brisk walk. That's where Leslie Sansone and her fun group of instructors come in. But don't let the seemingly old-school style of her YouTube videos fool you. The ultra-popular workout channel has almost 3 million subscribers who keep up with the easy-to-follow fitness walking regimen that's perfect for beginners and seniors.

MadFit channel shows you how to get in full-body workouts without disturbing the neighbors. Bonus: Most of the workouts require no equipment.

Yoga with Adriene

Tune in to Adriene's variety of YouTube workouts if you find yourself missing your weekly yoga sesh, or just want to squeeze in an early-morning or late-night practice at home. The popular instructor offers everything from yoga for beginners , where she teaches the basic foundational poses, to hour-long power flow classes .

Body Project

Kick-starting a fitness routine doesn't have to involve a gym membership or buying a ton of equipment. Body Project offers a YouTube library full of free classes that any beginner can easily feel comfortable trying at home. One commenter notes, "The best part about this video is seeing people who look like me."

AfriFitness

Get that dance on as fitness instructor Rachael Okesola guides you through fun moves synced to the rhythm of mood-lifting Afrobeats songs. No equipment (or expertise in dancing) is needed to follow along.

Casey Ho is the fitness instructor behind the popular Blogilates YouTube channel, where you can find videos that will help you tone every part of the body, from lower abs to arms and the booty. Ho started her YouTube fitness videos more than 10 years ago and has since amassed more than 5 million fans who follow along with her popular series, like the 21 Day Tone Challenge or the #100AbChallenge .

Orangetheory Fitness

Known for in-person fitness studios, Orangetheory also has a YouTube channel where it provides a no-frills workout video every day that shows you how to do all the exercises in proper form. The workouts usually range from 30-50 minutes and are a great way to stick to a daily regimen.

The Fitness Marshall

Why suffer through a boring workout when you can dance to Britney Spears, Ariana Grande, Demi Lovato, Lady Gaga, and more? With choreography led by Caleb Marshall, the fun YouTube channel has even created an easy January challenge series to guide you through a month of moving your body to the beat.

Pamela Reif

If you prefer workouts that get right to it without talking instructors, try Pamela Reif's channel. She combines upbeat pop music layered over a video of her demonstrating the moves. She offers something for every level of fitness, and occasionally she even has special guests, like Jason Derulo , join her.

Evolve Functional Fitness

Getting in a full hour of fitness can be hard to do at home on your own. The Evolve Functional Fitness channel has a library of 25-, 45-, and 65-minute, no-equipment workouts that focus on building your strength, agility, and core. The trainers also provide tutorials on how to properly do common exercises like the forearm plank, lunge, burpee, mountain climber, and more.

Fitness Blender

Daniel and Kelli are the husband-and-wife team behind the Fitness Blender channel. With more than 6 million subscribers and an enormous library of more than 500 videos, there's something for everyone. Try one of their hardcore HIIT cardio routines to get the heart rate up or a 10-minute lower body Pilates session for a quick workout snack.

Cirque du Soleil

The famous circus brand is not playing around with its 13-part fitness video series that targets different parts of the body, ranging from abs to arms to back workouts. Bonus: The instructors demonstrating the moves are actual Cirque du Soleil artists.

Stick to your fitness goals with the help of HASfit's Coach Kozak and Coach Claudia, who lead the videos. Try their "Workouts by Body Part" collection for targeted toning, or their series designed specifically for seniors or those with limited mobility.

Roberta's Fitness

Join the virtual Roberta as she guides you through targeted, specific workouts that are simple and easy to learn. Some videos like this one are short and focus on specific moves, including jumping jacks, planks, or donkey kicks, while others provide a longer, 30-minute full-body workout.

Bodybuilding.com

If strength building is your fitness goal, this channel provides videos with various levels of intensity to help you out. From workouts you can easily do at home to Arnold Schwarzenegger-level exercises best done with gym equipment, take advantage of the free trainers and tips on how to take a body-sculpting regimen to the next level.

Sabah Kadri

Fancy yourself a Bollywood dancer? Follow along with Sabah Kadri, who has taught Bollywood fitness for more than 6 years. She combines fun songs with various workouts like high-intensity challenges, traditional folk dancing, and more.

Nourish Move Love

Looking for low-impact workouts where you can still feel the burn and lose weight? Follow along with fitness lover Lindsey Bomgren and her barre workout series on YouTube. Bomgren also has a great 30-minute exercise video she created for pregnant moms , as well as a free prenatal workout plan .

Monica Chon is the former editorial fellow at Oprah Daily, previously OprahMag.com.  

Jane Burnett is an Assistant Editor at Oprah Daily, where she writes a variety of lifestyle content for the editorial team. She's a journalist with a pop culture sweet tooth—when she isn't catching up on celebrity news, she's usually listening to a podcast! Jane was previously an on-air reporter in local news, and worked at Thrive Global, Ladders News, and Reuters. She also interned at CNBC through the Emma Bowen Foundation, and is a member of the National Association of Black Journalists (NABJ). 

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The 25 Best YouTube Workout Accounts to Follow

Try a routine from one of the best YouTube workout channels for the (free!) proof that fitness doesn't have to be expensive, just effective. From yoga to HIIT and weight lifting to cycling, these 25 accounts offer pretty much any type of exercise you could wish for, from the comfort of your own home gym (aka living room).

Joanna Soh , an ACE- and NASM-certified trainer, brings personal training to your living room via her upbeat workout videos. The fitness pro provides kickass circuits, strength challenges that call for 1,000 squats and lunges, and more. Your leg muscles are going to be on fire from these exercise videos...in the very best way. (

Michelle Lewin

If you want to get creative with your workout equipment, head over to Michelle Lewin's channel for inspiration. Lewin's account features innovative workouts designed to be done with your dog or your partner , as well as routines that make the most of small stools, chairs, and backpacks to strengthen your muscles. She definitely shares some of the best YouTube workout videos, and all of them contain captions in Spanish — so both English and Spanish speakers will have no trouble following along with the intense routines.

Crunched for time? Many of MadFit's workout videos are just 10–15 minutes long, and they all target a specific muscle group (think: abs, butt, and arms). Here's your proof that you can always sneak in a workout!

Shameless plug alert (!) but follow Shape on YouTube for exercise videos that also serve as deep dives into workout form (from how to do a proper Chaturanga to learning to master barbell clean and jerks ). You can also find 30-day challenges and behind-the-scenes peeks of Shape 's cover shoots. Whether you prefer some tough love from Jillian Michaels or you're just looking for some tried-and-true at-home workout videos, you'll find them here.

Kukuwa Fitness

With its high-energy dance workouts and upbeat tunes, Kukuwa Fitness makes exercising actually fun. In each video, ACE-certified fitness professional Kukuwa Kyereboah-Nuamah and her fellow dancers will teach you how to effortlessly tackle intimidating dances synced to a blend of Central, East, South, West, and North African rhythms. You're guaranteed to smile and sweat through the whole routine. (

Studio SWEAT onDemand

Love spinning but hate the hefty price tag of a monthly membership to a swanky studio? Studio SWEAT 's workout videos are basically private cycling classes that you can take on an indoor bike at the hotel gym or your bike trainer in your garage — no boutique studio required. (

ACE-certified trainer Cassey Ho of Blogilates offers short, free Pilates workout videos that can either be done alone to target specific muscle groups or strung together to make a full-body workout. Her fun yet professional attitude and massive library of the some of the best YouTube workout videos have earned her more than 6.5 million (!) subscribers.

Koboko Fitness

ACE-certified personal trainer Kola Olaosebikan's YouTube account is here to make home fitness so much easier. Her best YouTube workout videos range from five to 30 minutes; cover upper body, lower body, and abs; and most are completely equipment-free (don't worry, they'll still make you feel strong AF ). If you're struggling to get yourself off the couch and onto the mat, Olaosebikan also has workout videos dedicated to fitness motivation.

Jessica Smith

Jessica Smith 's channel makes the cut for the best YouTube workout accounts for her approach to fitness alone. "Exercise shouldn't be punishment for what you ate or simply a means of burning calories; it can be a vehicle for self appreciation and improvement," reads her YouTube bio. Amen, sister. Find anything from yoga videos to strength training workouts to do at home on her channel.

Stretch out all the kinks from some of the other best YouTube workout videos using the zen videos from apparel brand alo Yoga . Don't worry: They're not trying to sell you on anything during their functional flow or the seven days of gratitude — except for, you know, flexibility and inner peace.

Whether you're looking for quick, equipment-free workouts or dumbbell routines that will seriously strengthen your arms, calves, butt, or back, BullyJuice (aka Darryl Williams) has just the videos for you. His account is filled with workout videos fit for any fitness level as well as updates on his own fitness journey. Plus, each workout features a running clock in the corner, so you don't need a fancy fitness tracker to stay on top of the time.

CrossFit HQ

For a WOD without the wait, build your own CrossFit routine with a mash-up of moves from the CrossFit HQ YouTube channel. The form demos and at-home workout ideas will keep your muscles stoked — even without stepping foot into a box. They also feature protein-rich post-workout recipes to help you refuel after these exercises.

Fightmaster Yoga

You better believe Lesley Fightmaster knows how to deliver an effective workout with a last name like that. She's a 500-hour certified yoga instructor — with an incredibly soothing voice, BTW — and uploads a new video every week, so there's no such thing as a stale yoga routine on her Fightmaster Yoga channel. Want some recs? If you're short on time, go for the 13-minute quickie exercise video — and if you want to build strength and flexibility, try this 38-minute routine .

BodyFit by Amy

Amy Kiser Schemper, a Los Angeles–based NASM-certified trainer, proves in her BodyFit by Amy videos that super-effective workouts don't need to suck up hours of your day. Take this 30-minute Tabata video , for example: After a warm-up, you'll work through high-energy circuits that will make you start sweating fast . Her best YouTube workout videos run the fitness gamut from 10–45 minutes and from total-body routines to workouts targeting specific areas such as the abs or obliques. She even has a series of BabyFit videos for new moms.

MOVE Fitness

Known for her "Trap N Tone" workouts, Keaira Lashae's MOVE Fitness YouTube account is filled with Tabata workout videos using dumbbells or resistance bands, all synced up with hip hop music. Plus, she live streams hour-long workouts on her channel, so if you need a buddy to push through a heart-pumping workout with, Lashae is your gal.

Brittne Babe

Along with rocking some killer workout looks, Brittne Babe knows how to get in an intense exercise routine any time, any place. On her YouTube account, you'll find cardio beach workouts , 21-day challenges, and strength training routines, along with nutrition tips and personal life updates. You'll want to throw on your most stylish 'fit and load one of her videos ASAP. (A great Brittne Babe vid to try first? The adorable workout she did with her mom .)

The Fitness Marshall

For an upbeat dance workout that will leave you both sweating and hysterically laughing, turn to the Fitness Marshall , aka Caleb Marshall. Each of the Fitness Marshall's three- to four-minute workout videos features Marshall and his "backup booties" dancing to a certified bop , such as Lady Gaga and Ariana Grande's "Rain on Me" and Lizzo's "Good as Hell." Even if you have two left feet, you'll be able to follow along with the simple, cardio-based moves and the team's directions.

Obi Vincent

A self-described food lover, CrossFit lifter, and Oreo junkie, Obi Vincent is your go-to source for weight lifting and strength training tips. Each week, Vincent posts videos of bodyweight and equipment-required workouts for specific muscle groups, his personal workout routines, and lighthearted clips of him trying workouts outside of his wheelhouse (think: bouldering, judo, and gymnastics). It's the ideal combination of hardcore workout session and easygoing entertainment.

REFIT Revolution

Founded by Angela Beeler, Catherine Ballas, and Emily Field, REFIT Revolution is a hub for the best dance cardio workout videos featuring today's top hits and blasts from the past, such as "Level Up" by Ciara and "Love Shack" by the B-52s. You'll love the YouTube account's easy-to-follow choreography, helpful cues, and overall girl-power attitude.

The Jump Rope Dudes

Sick of mindlessly hopping up and down with a jump rope ? Let the Jump Rope Dudes help you take your cardio workout up a notch. Every week, founders Dan and Brandon post jump rope workout videos guaranteed to get your heart rate pumping, from Muhammad Ali-style routines to ones crafted with beginners in mind. The best part: You only need a rope to get started.

Heather Robertson

If you want to pull up a YouTube workout and get to work — no frills, fuss, or chatting — then Heather Roberston's workout channel is for you. (FYI, she's a certified personal training specialist from Canadian Fitness Professionls.) Cue up any of her hundreds of interval-based exercise videos using various types of equipment or bodyweight and follow along as she does the moves with you. Scroll through to find no-jump and low-impact options, apartment-friendly workouts, and no-repeat workouts for when you need to be distracted with new moves for the entirety of the session.

The best part? Since she's not verbally instructing, you get to jam to her music during the workout or could totally turn on your own. (Just watch for the on-screen timer so you know when to switch moves!) If you're looking for a more structured plan, she's got you covered as well; Robertson offers a free 12-week workout plan (among others) you can follow along with to reach your goals.

Sydney Cummings

NASM-certified trainer Sydney Cummings is a fan favorite for a reason: the certified personal trainer drops a new, free workout video every day. And by doing so, Cummings keeps her followers engaged and excited to hit the gym — or the living room — for a killer routine. Not feeling the workout video of the day? No worries; you can choose your own adventure from her archives, be it a 15-minute butt builder routine or a 40-minute arms and abs workout. Whatever home workout video you choose, you're sure to break quite a sweat and do it while smiling thanks to Cummings' peppy demeanor.

Melissa Alcantara

Odds are you've already heard of Fit Girl Mel , aka Melissa Alcantara — after all, the Fitplan app trainer has a casual 1 million followers on Instagram and is also Kim Kardashian's trainer (NBD). But if you haven't tried any of her best YouTube workout videos, it's about time you did. The tutorial and form clips will make sure you're on the right (and safest) track for toning your body. Then, once you've mastered the moves, you'll be ready to get moving with Alcantara in one of her routines — get ready to turn up the intensity.

Mr. and Mrs. Muscle

This duo is pretty much the definition of "couple goals." Hailing from the United Arab Emirates, Mr. and Mrs. Muscle are dedicated to delivering fast and effective HIIT workouts that can be done with just bodyweight or minimal equipment — plus, they're both Advantage IQ level 3 certified personal trainers. You can mix and match workout videos, opting for a quick 10-minute cardio routine one day and then a 20-minute 'Full Body Burn' on another. Or you can simply stick to one of the pre-made workout video playlists, which make following a routine and/or focusing on one area even easier.

Kym Perfetto

While her Instagram feed is full of badass biking shots, cycling is only some of NASM-certified trainer Kym Perfetto's YouTube content. (Although, fun fact, she was an elite bike racer and a founding instructor at SoulCycle.) Head over to her KymNonStop channel and you'll find some of the best YouTube workout videos on the world wide web. Whether it's a six-minute homemade sandbag routine or a 20-minute cardio kickboxing fitness video, Perfetto is set on making you sweat.

What really makes the Apple Fitness+ Trainer's channel stand out are her accessible workout videos. Take her seated cardio and core workout video, for example. After a 10-minute warm-up, you'll power through strengthening exercises, such as butt lifts and tricep dips — all of which can be done without equipment. (Give one of her workout videos a try with this five-minute abs blast .)

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These 30-Minute Workouts Are Home Gym- (and Living Room-) Approved

These free videos will help you get your sweat on wherever you happen to be.

Making time for a quick sweat session — even one that's 30 minutes or less — can really pay off in the long run. Getting active on a regular basis can improve your sleep , energy levels, memory, attention, and perceived quality of life. To reap those kinds of rewards, the Physical Activity Guidelines for Americans recommends getting at least 150 minutes of moderate-intensity exercise (such as walking) or 75 minutes of vigorous-intensity exercise (like jogging) per week. That breaks down to about three to five 30-minute workouts whether you opt for strength training, cardio, HIIT, barre, yoga , or a little bit of everything.

Ready to get started? The 10 guided, 30-minute workout videos below are a great place to begin.

30-Minute Low-Impact Full-Body HIIT Workout

Not only does this low-impact HIIT class take it easy on your joints, but it also incorporates 30 different exercises to make the time fly by. You don't need any equipment to complete it, either. As one commenter wrote, "I like that there are no repeats. No matter how bad it got, I knew I didn't have to do THAT again!"

30-Minute Full-Body Strength-Training Workout With Weights

If you've got a pair of dumbells on hand, use 'em to work your whole body in this 30-minute strength-training workout. Grab a pair of 8–20 pound weights and expect to complete tempo squats, single-leg deadlifts, and skaters, among other toning moves.

30-Minute Ultimate Dance Workout

This 30-minute cardio dance class from 305 Fitness gets rave reviews for Darnell's easy-to-follow instruction, contagious energy, and the uptempo music from the in-house DJ. With a little J.Lo and Pitbull in the mix, you won't find hard to keep dancing.

30-Minute Full-Body Yoga for Flexibility and Strength

Take a break from sitting all day and treat your body to some sun salutations, hip openers, and twists in this flow yoga class from Sarah Beth Yoga. The clear and calm narration will keep you focused on your practice, and it provides modification options for all levels.

30-Minute Core Workout With Warm Up and Cool Down

Focus on not just your abs but also lower back and obliques in this core-strengthening workout. Instructor Daniel will guide you through the moves, starting with a warm-up and then working through four groups of two exercises. You can grab dumbbells if you have them, but you don't need any equipment to complete the circuit. There's no background music in this video, so feel free to play your own tunes, too.

30-Minute Workout for Beginners

If you're just starting out, try this efficient workout from Sidney Cummings. The low-impact, whole-body moves will get you sweating — so even though there's no equipment needed, you may want to grab a towel. Sidney will lead you through four circuits of six exercises and you'll do seven reps of each move. Stick it out and you'll have burned approximately 285 total calories!

30-Minute Walking Workout With Cardio Burst

If you can't get outside for a walk, instructor Tiffany Moore will help you get 1 to 1.5 miles in from your living room. This power walking class pairs marching, tapping, and stepping with upbeat music from the likes of Prince and Sade. Add ankle weights if you're looking to up the ante.

30-Minute Barre Workout

Clear, calm instructions from Catie will guide you through this half-hour barre workout targeting your whole body. You'll need to grab a yoga mat, chair, light hand weights, and a small ball before you begin. (Missing equipment? Try subbing a couple of soup cans and a rolled-up towel.)

30-Minute Bodyweight Strength Workout

You don't need any weights to complete this strength workout. Kayla Itsines picked a series of bodyweight-based moves like squats, planks, and push-ups to target different muscle groups throughout the body. After a short warm-up, you'll go through three circuits of six different exercises, repeating each circuit twice. The good news: You only have to do 30 seconds of each exercise.

30-Minute Stretch and Mobility Workout

Not every workout has to push you to your limits. If your body's craving a rest day or a little extra stretching, give this mobility workout a go. The easy movements will help with lingering stiffness and leave you feeling calm and centered.

Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping , including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl.  

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The Best 30-Minute Workout at Home for Every Muscle

Are you having a hard time finding an hour or more to exercise? Do you want to improve your fitness level without having to go to the gym? This 30-minute workout at home gives you the tools to build strength and muscle in the comfort of your living room in half an hour or less.

All you need is a set of dumbbells, your own body weight, and to be prepared for a high-intensity session that will leave you sweaty but feeling great.

This workout is available in our workout tracker , which you can download for free using the button for your device:

Click here to jump directly to the 30-minute workout!

Who Is the 30-Minute Workout at Home For?

This workout is for anyone who wants to get in shape and stay fit and healthy with short but highly effective strength training workouts. It’s perfect if you have a busy schedule and can’t dedicate hours to a fitness routine, enjoy quick but effective at home workouts, or want to squeeze in a superb 30-minute full-body workout during your lunch break.

• If your goal is to gain muscle and size, it will help you gain lean mass when combined with a moderate caloric surplus.
• If you’re on a weight-loss diet, it will ensure you’re losing fat, not muscle.

Regardless of age, sex, or training experience, this 30-minute workout routine is ideal for almost anyone who wants to maximize their results in less time with a combination of compound exercises and isolation work – all with dumbbells.

“Almost anyone,” because high-level bodybuilders and powerlifters need more specialized and extensive training for the best results. But even then, you can use this workout to tide you over if you ever find yourself with little to no time to train or without a gym.

Benefits of Full-Body Workouts

Full-body workouts have been around since the dawn of strength training. They are the best way to maximize the benefits of a strength workout when you have a short period of time to train.

• You exercise your whole body in one go. Instead of having separate days for different body parts, you get a complete workout in less time, which is great for busy schedules.
• Since you’re working all major muscle groups in a single session, it doesn’t matter if you happen to miss a workout. Miss a session on a split routine and your entire schedule gets thrown out of whack.
• Training your whole body in the same session often means a higher calorie burn during the workout, a great way to boost fat and weight loss.
• It’s easier to track strength improvements because you’re doing the same exercises more frequently.

Can You Build Muscle and Strength Using Only Dumbbells?

You might think that you need a fully equipped gym to get an effective workout.

That is not true. Your body has no idea if the resistance and tension you place on your muscles come from a barbell, an exercise machine, a resistance band, your own bodyweight, or a pair of dumbbells. 

As long as you practice progressive overload, meaning you train a little heavier or do one more repetition when you can, your muscles respond by getting bigger and stronger.

Dumbbells are incredibly versatile, and you can train your entire body without any other equipment. These are a few of the many benefits dumbbells offer:

• You can train every single part of your body with just one set of equipment. You can do curls for your arms, squats for your legs, presses for your chest, and even deadlifts, all with dumbbells.
• Dumbbells allow you to work out at home without spending money on expensive training equipment or a recurring gym membership. Dumbbells are a one-time investment and last you a lifetime.
• Dumbbells are small and portable, ideal for when you work out at home or have limited space for training equipment. You can get an excellent workout for your entire body in your living room.
• With dumbbells, you don’t have to worry about getting stuck under a heavy weight if you work out alone at home. You don’t need a spotter, as you can drop them to the floor if you get stuck. Just make sure you have a protective mat on the floor, or failing a set can get very expensive!
• Last but not least, dumbbells have proven to be one the most effective tools to build muscle and gain strength for more than a century. There is no need to change a winning concept.

What Equipment Do You Need for StrengthLog’s 30-Minute Workout at Home?

A set of dumbbells.

You can use regular dumbbells, but if you don’t want to collect enough of them to fill a dumbbell rack, you should consider getting a pair of adjustable ones. 

You will require heavy dumbbells for some exercises, and light dumbbells for others. 

Adjustable dumbbells allow you to change the load on the fly with the flip of a switch, and you won’t have to find room to store half a dozen dumbbells of various sizes.

A yoga mat or a soft carpet for comfort and to protect the floor will also be helpful.

StrengthLog’s 30-Minute Workout at Home: The Exercises

This 30-minute workout is divided into four parts: two circuits consisting of three exercises each and two superset bouts.

You perform three rounds of each circuit and two rounds of each superset. Rest ~30 seconds between rounds and ~60 seconds between different circuits and supersets.

Perform each circuit or superset with as little rest between exercises as possible. For example, after one set of goblet squats, you immediately move into dumbbell floor presses.

Goblet Squat

Dumbbell floor press, dumbbell row.

Do one set x 10-12 reps of each exercise in a row, rest for 30 seconds, then do them again for a total of three rounds .

Rest: 60 seconds

Dumbbell Lunge

• Dumbbell Shoulder Press

Dumbbell Curl

Do one set x 10-12 repetitions of each exercise, rest for 30 seconds, then do them again for a total of three rounds .

Do one set of each exercise: 10-15 reps of push-ups and 30-60 seconds in the plank. Rest for 30 seconds, then do them again for a total of two rounds .

Dumbbell Romanian Deadlift

• Oblique Sit-Up

Do one set of each exercise: 6-8 reps of deadlifts and 10-15 reps of sit-ups. Rest for 30 seconds, then do them again for a total of two rounds .

You can view the 30-minute workout at home in detail with sets and repetitions for all the different exercises in StrengthLog .

Warming Up for the 30-Minute Workout at Home

Increasing your heart rate, blood flow, and muscle temperature makes your muscles more flexible and ready for movement. 

A warm-up prepares your body for your training session, may reduce the risk of injuries, and should precede all great workouts. A proper warm-up also helps to improve your range of motion and coordination.

Here’s a step-by-step warm-up routine for a full-body workout.

Start with a few minutes of light cardio to boost your heart rate and body temperature. A brisk walk, a light jog in place, or jumping jacks will do the trick.

After the cardio, do some dynamic stretches that involve your major muscle groups:

• Arm circles : Extend your arms out to the sides and make small circles in the air, gradually increasing the size of the circles.
• Torso twists : Stand with your feet shoulder-width apart and twist your torso from side to side, keeping your hips stationary.
• Leg swings : Stand with your feet hip-width apart and swing one leg forward, keeping it straight, then swing it back and repeat with the other leg.
• Squats : Hold a light dumbbell to your chest and do nice and deep goblet squats.

Do 15–20 reps of each movement, and your body should be warm and ready to go.

StrengthLog’s 30-Minute Workout at Home

Let’s break the 30-minute workout at home down, with detailed descriptions of every exercise.

30-Minute Workout: Circuit 1

You start the workout with a three-exercise circuit consisting of goblet squats , dumbbell floor presses , and dumbbell rows .

Perform each exercise in order, resting as little as possible between exercises. Once you finish one round, take a 30-second breather, then start over. Do this for a total of three rounds .

Easy to learn, yet effective regardless of fitness level and experience: that’s the goblet squat in a nutshell.

The goblet squat targets your core muscles, quadriceps (the muscles at the front of your thigh), and glutes. The instruction gif above shows the kettlebell version of the exercise, but a dumbbell works equally well.

Holding a dumbbell in front of your chest helps you squat right by removing much of the mobility requirements of the regular barbell squat . It’s an excellent exercise for all levels, whether you’re just starting out or you’ve been lifting weights for a while.

How to Perform Goblet Squats

• Stand with your feet hip-width, holding a single dumbbell or kettlebell with both hands at chest level, close to your body, and with your toes pointing slightly outward.
• Inhale, brace your core muscles and keep your chest up with your shoulders back and down.
• From the starting position, squat down as deep as you can comfortably go. At the bottom of the squat position, your elbows should be inside your knees.
• Straighten your legs and return to the standing position, exhaling and pushing your hips forward as you rise.
• Repeat the movement for your desired number of repetitions.

Without resting, adjust your dumbbells to the appropriate weight and get your yoga mat out – it’s time for the dumbbell chest press on the floor.

The  floor press  is a great exercise for building your chest, shoulder, and triceps muscles using nothing but dumbbells. It’s a compound exercise with complete stability where you can use heavy weights.

While the dumbbell floor press takes your chest muscles somewhat out of the equation due to the limited range of motion, you can target them by focusing on squeezing your pecs at the top of the movement.

Note : if you do have a training bench at home, do the regular dumbbell chest press instead.

How to Perform the Dumbbell Floor Press

• Sit on the floor with your legs straight and a pair of dumbbells beside you.
• Pick the dumbbells up and place them in your hip creak.
• Lay down while you bring the dumbbells up to your chest.
• Press the dumbbells to straight arms, bend your knees, and place your feet flat on the floor.
• Lower the dumbbells slowly until the back of the arms hit the floor, keeping your lower and upper back on the floor at all times.
• Reverse the motion and push the dumbbells up to straight arms again.
• Repeat the movement for your desired number of repetitions, then gently drop the dumbbells to the floor to finish the set.

Once again, with as little rest as possible, get ready for the next exercise. This time, you’re targeting your upper back with one of the best exercises for the purpose: the dumbbell row.

The dumbbell row is a fantastic exercise for the entire back of your upper body: your lats, rhomboids, trapezius, and rear deltoids. As a bonus, it even hits your biceps.

You don’t need a training bench to perform the dumbbell row. Anything stable you’ve got in your home, like a chair, a couch, or even a staircase, will do fine.

When rowing with your right arm, place your left leg on the chair and your right foot on the floor. Conversely, put your right leg up and your left foot down when rowing with your left arm.

How to Perform Dumbbell Rows

• Place a dumbbell on the floor beside a bench or chair. Stand facing the bench or chair and place your left hand and left knee on top of it. 
• Grip the dumbbell with your right hand and pull the dumbbell up, keeping your elbow close to your body.
• Pull the weight until it touches the side of your body, around the belly button level. Keep your back flat and parallel to the ground throughout the movement.
• Contract your lats and squeeze your shoulder blades together at the top of the movement, then lower the dumbbell back down to the start position with your arm fully extended.
• Go for a complete range of motion with a nice stretch at the bottom, then repeat the movement for your desired number of repetitions.
• Place your right knee on the bench or chair, grip the dumbbell with your left hand, and repeat the movement for the other side of the body.

That’s your first circuit done! Take half a minute to rest, then get right back into it by starting over with another set of goblet squats.

Once you have completed three rounds , you’re ready to move to the next circuit. But first, take a minute to regain your breath and let your muscles recover.

30-Minute Workout: Circuit 2

Circuit number two consists of another three exercises: lunges , overhead presses , and biceps curls , all with dumbbells. They translate smoothly into one another, and the muscles worked don’t overlap, so you should be able to maintain a steady pace without getting overly fatigued.

Like last time, perform each exercise in order, resting as little as possible between exercises. Take a 30-second rest after one round, then start over. Do this for a total of three rounds .

The dumbbell lunge has a lot going for it. Not only is it one of the best lower body exercises for your thighs and glutes – it also works your hamstrings to a lesser degree, and it helps you train your balance, coordination, and body control.

For variation, you can step backwards instead of forwards as in the instruction gif above. Doing so involves your hamstrings a bit more, and some people feel that the reverse lunge is easier on their knees.

How to Perform Dumbbell Lunges

• Stand up straight with your feet shoulder-width apart with a dumbbell in each hand by your sides. Your palms should be facing your body.
• Take a big step forward and sink as deep as your comfort and flexibility allow into a lunge position. The front knee should be directly above your ankle, and the back knee should hover just above the ground. Your rear knee should not touch the floor.
• Return to the starting position by pushing yourself back with the front leg.
• Repeat the movement for the desired number of repetitions, switch legs, and perform the exercise on the other side.

Without resting, move into the second exercise of the circuit, the dumbbell shoulder press.

Dumbbell Overhead Press

The dumbbell overhead press is one of the best overall upper body exercises, perfect for a 30-minute workout when you want the most bang for your lifting buck. It works multiple muscle groups in your upper body, including your shoulders, triceps, and traps. In addition, it effectively engages your core to keep your body stable as you push the dumbbells over your head.

Remember to maintain good form even when you get tired at the end of the set, and avoid using your entire body to move the weights.

You can also perform the dumbbell press seated, but doing so removes some of the core action from the exercise.

How to Perform the Dumbbell Shoulder Press

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up to shoulder level with your palms facing forward.
• Engage your core and press the dumbbells up overhead, fully extending your arms.
• Pause momentarily at the top of the movement, then slowly lower the dumbbells back down to shoulder height.

Once you’ve completed your last rep, lower the dumbbells to your sides and get ready for the third and last exercise of the circuit.

Some people claim that you don’t need to train your biceps directly, and while it is true that they get their fair share of work when you train your back, the dumbbell curl makes sure they don’t get left behind.

It’s the perfect final exercise to close the second circuit of your 30-minute workout: it is easy to do and allows your larger muscle groups to rest up and prepare for your next bout while you’re getting things done.

How to Perform Dumbbell Curls

• Hold a pair of dumbbells in an underhand grip (palms facing forward), arms hanging by your sides.
• Curl the dumbbells up towards your shoulders by only moving your forearms.
• Don’t let your upper arms travel back during the curl. Keep them at your sides or move them slightly forward.
• Reverse the movement and lower the dumbbells back to the starting position.
• Repeat the movement for the desired number of repetitions.

Whew! That’s the second circuit done! If it was your first round, you still have two more to go. Rest for 30 seconds and get back to work!

Once you have done three rounds of the circuit, take a minute to recover, then get ready for the superset part of this 30-minute workout at home.

30-Minute Workout: Superset 1

The toughest parts of the workout are over, but you’re not quite done yet. The first of two supersets await you: push-ups combined with the plank .

The push-up is a classic exercise for training your chest muscles using your own body weight. In addition, it works your shoulders, triceps, and core muscles. It’s as close to a perfect exercise for at-home workouts as you can get because it doesn’t require any equipment and can be done anywhere.

You can make the exercise easier by standing on your knees or harder by using a resistance band to increase the load:

How to Perform Push-Ups

• Place your hands on the floor or an exercise mat, slightly wider than shoulder-width apart.
• Assume the push-up position by extending your legs straight behind you, keeping your toes on the ground. Your body should form a straight line from your head to your heels. If you’re doing the kneeling variant, form a straight line from your head to your knees instead.
• Engage your core muscles to keep your body stable and maintain a neutral spine position. Avoid arching your back or letting your hips sag.
• Lower your body towards the ground by bending your elbows while inhaling. Keep your elbows close to your body at about a 45-degree angle from your torso. Your chest should lead the way.
• Continue to lower your body until your chest is just above or lightly touches the floor. Keep your body in a straight line throughout the descent.
• Push through your palms and straighten your arms to raise your body back up. Exhale as you push up.

Once you’ve completed your reps, stay on the floor, as it is time for the second exercise of the superset, everyone’s favorite: the plank.

The plank is an excellent exercise for your entire core. When done right, it doesn’t require any additional weight to strengthen every muscle fiber in your midsection.

In the plank position, move your elbows closer to your head and focus on squeezing your glutes as you hold the plank position. Research shows these two slight modifications make the plank five times more effective! 3 In addition, they make the exercise that much more challenging, meaning 30–60 seconds is enough.

Do kneeling planks if you can’t hold the position for 30 seconds.

How to Perform the Plank

• Stand on your elbows and feet (or knees).
• Brace your abs and lower back, and form and hold a straight line from your head to your feet. If you’re doing the kneeling variant, form a straight line from your head to your knees instead.

Take 30 seconds of rest, do one more round of push-ups and the plank, rest a minute, then get ready for the final act of StrengthLog’s 30-minute workout at home. And you guessed it: it’s another superset! This one features more core work and one of the best exercises for your entire posterior chain.

30-Minute Workout: Superset 2

This is it: the home stretch. Keep the tempo up and grind out the final supersets to complete this 30-minute workout in time.

The dumbbell Romanian deadlift is a variation of the dumbbell deadlift and the most efficient way to develop your hamstrings using dumbbells. It’s also a great exercise for the rest of your posterior chain, including your glutes and lower back.

How to Perform Dumbbell Romanian Deadlifts

• Stand with your feet hip width apart and a dumbbell in each hand at arm’s length by your sides.
• Inhale, brace your core slightly, and lean forward by hinging your hips. Imagine pushing your hips backward as if you were trying to close a car door with your butt. Keep your back straight and maintain a neutral spine throughout the exercise.
• Lower dumbbells down the front of your legs, keeping them close to your body. Your back should remain straight, and your knees should slightly bend.
• Continue to lower the dumbbells until you feel a stretch in your hamstrings. Keep going until your back is almost parallel to the ground or as far as your flexibility allows. Avoid rounding your back.
• Return to the starting position by pushing your hips forward and bringing your torso back up to a standing position. Keep the dumbbells close to your body during the ascent.

Once you’ve completed your Romanian deadlift reps, immediately get down on your back for the finishing move, the oblique sit-up.

Oblique Sit-Ups

The oblique sit-up works both your six-pack muscle (the rectus abdominis) as well as your obliques located at the sides of your abdominal area. It improves your core stability and helps you get stronger in movements that require trunk rotation.

If you’re struggling to complete full sit-ups, feel free to do oblique crunches instead.

How to Perform Oblique Sit-Ups

• Lie down on your back with your knees bent at a 90-degree angle and your feet flat on the floor. You can place your hands behind your head or across your chest, but be careful not to pull on your neck during the exercise. Use your dumbbells or something stable to stick your feet under so they don’t lift from the ground.
• Lift your shoulders off the floor and twist your torso to one side, bringing your right elbow towards your left knee. As you twist, exhale, and squeeze your obliques.
• Lower your upper body back to the starting position while keeping your core engaged. Avoid resting your head or shoulders on the ground.
• Repeat the movement for the desired number of repetitions, then twist your torso to the other side, bringing your left elbow toward your right knee. You can alternate sides in a controlled and rhythmic manner instead of doing one side at a time if you prefer.

After the first superset, take a short rest and repeat the two exercises one more time.

Congratulations! You’ve successfully completed this 30-minute full body workout! Give yourself a pat on the back – you deserve it.

How Often Should You Do StrengthLog’s 30-Minute Workout at Home?

This 30-minute exercise program is designed for two or three weekly workouts.

If you can only do it once per week, it is much better than not working out at all. However, you should get at least two sessions for the best results on your fitness journey.

Two weekly workouts produce much better results than one, but the jump from two to three, while still significant, is less dramatic than going from one to two.

In short, if you can squeeze in three 30-minute weekly workouts – fantastic. If you can’t, two are sufficient to make progress and get stronger.

Just make sure you have a rest day between workouts. Your muscles don’t grow bigger and stronger during your workouts but when you rest and recover afterward.

Follow the 30-Minute Workout at Home in Strengthlog

Want to start   StrengthLog’s 30-Minute Workout at Home?

It’s available exclusively in our  workout tracker app .

While this program requires a premium subscription, StrengthLog itself is entirely free. You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever.

It even has a bunch of free programs and workouts. However, our more advanced programs (such as this one) are for premium users only.

Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.

Download  StrengthLog  for free with the buttons below:

>> Click here to return to our list of training programs.

• Journal of Strength and Conditioning Research: January 2015 – Volume 29 – Issue 1 – p 246-253. Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains.
• Journal of Exercise Science & Fitness. Volume 15, Issue 1, June 2017, Pages 37-42. Low-load bench press and push-up induce similar muscle hypertrophy and strength gain.
• Sports Biomechanics, Volume 13, 2014 – Issue 3. An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise.

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Andreas Abelsson

Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. 

45 of the Best Exercises to Boost Your Home Workout Gains

You don't necessarily need the gym to build the body you want. You just need this guide

But moreover, working out from home might help you to nail the single most important factor when it comes to building muscle and boosting your fitness levels : consistency . With no commute, no opening hours and no one hogging the dumbbells, excuses not to get that session in start to become thin on the ground.

You may be tempted to label bodyweight movements as strictly for beginners and not much cop for building serious muscle, but you'd be wrong. A recent study looked at the effectiveness of the press-up as a muscle-building tool. Published in Journal of Exercise Science & Fitness, o ver the course of an 8-week training period, the researchers found that, when compared with a similar load to 40%1RM (rep max) bench press, t he press-up was as effective for muscle hypertrophy and strength gain .

Your own bodyweight is great for cardio , too. In-fact, according to researchers at the University of Pristina, it makes no difference to your overall health and general fitness whether you embark on a routine of jogging or bodyweight exercises. The scientists split a number of students into three groups: one did endurance training, another took part in strength-based circuits, and the third did nothing. The results showed that the groups who exercised lost weight and had lower body fat measurements at the end. However, what was remarkable was how similar the results were, with the researchers concluding that both kinds of exercise were equally beneficial for your cardiovascular system.

The bottom line is this: you don't need a gym membership to get fit. Fitness can be free. And with MH 's help, bringing your work(out) home with you can be as fun as it is effective.

Below is our collection of some of the best no-fuss exercises to try at home, whether you're a complete beginner or a seasoned gym-pro, coupled with an explanation the muscles they work, and most importantly, how to do them properly.

We've divided the moves up into categories based on what parts of the body they work and what kit they require to help you to put them into practice in a solid regime, but if you're struggling to put them into a workout routine, don't worry- we've also included a selection of the best basic but effective home workouts for you to try.

Bodyweight Only Exercises

Primary Muscles worked: Chest , shoulders, triceps

Assume a strong plank position, hands stacked directly below elbows and shoulders (A) , bend your elbows to slowly lower your chest to the floor (B) . Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.

Feet elevated push-up

Primary Muscles worked: Chest, shoulders, triceps

Kick both feet up onto a box or bench. Place your hands on the floor, shoulder width apart, and create a strong plank position (A) . Bend your elbows to slowly lower your nose to the ground, pause here (B), keep your upper arms from flaring out as you push back up explosively. Raise or lower the box height to increase or decrease the difficulty, respectively.

Hands elevated push-up

Primary Muscles worked: Chest, shoulders , triceps

Place your hands shoulder-width apart on a bench or box, assuming a strong plank position ( A ), bend your elbows to slowly lower your chest to the bench, pause here (B) . Keep your upper arms from flaring out as you push back up explosively to a straight arm position. Repeat. Raise or lower the box height to decrease or increase the difficulty, respectively.

Close-grip Push-up

Primary Muscles worked: triceps

Assume a strong plank position with your hands almost touching on the ground and core tight (A) , bend your elbows to slowly lower your chest to the floor (B) . Keep your upper arms tight to your body as you push back up explosively to a straight arm position. Repeat.

Pike push-up

Primary Muscles worked: Shoulders, triceps

Assume a strong press-up position with your hands shoulder width apart. Walk your hands backwards towards your feet until your hips are almost above your shoulders (A) . Lower your cost slowly towards the ground by bending at the elbow (B) Pause as your nose makes contact before explosively pushing back up.

Bench/box dip

Primary Muscles worked: Triceps

Sit on the edge of a box or bench, with your legs outstretched. With your hands next to your hips, support your weight with your arms as you shift off the edge of the box ( A ). Flex at the elbows to lower your body until you feel a stretch across your chest ( B ). Straighten your arms explosively to push back up. Elevate your feet to increase the difficulty.

Primary Muscles worked: Full body, cardio

Hinge, squat and drop your hands to the ground, shoulder width apart (A) . Explosively kick both legs backwards and assume a strong plank position, avoiding any ‘hip sag’ (B) . Quickly jump your feet back in and return to standing (C) . Repeat, keeping your torso straight a rigid throughout.

Hinge, squat and drop down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground ( A ). Straighten your arms to press back up and hop your feet back forwards (B) . Jump into the air explosively, touching your hands together above your head (C).

Strict handstand push-up

Kick up against a wall into a handstand position with your hands no more than 30cm from the wall, a little over shoulder width apart (A). Bend at the elbows slowly lowering your head to the ground or a mat, pause here (B) , push back up, keeping your feet together and body rigid.

Primary Muscles worked: Quads , glutes

Standing tall with your chest up (A) , sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively and repeat, try to keep your heels on the ground and torso upright.

Primary Muscles worked: Quads, glutes

Lean slightly forward as you squat down ( A ), before using your arms to assist as you explode up, jumping as high as you can ( B ). Cushion your landing with bent legs, then sink immediately back into another squat and repeat. Aim for the maximum possible height you can achieve on each and every rep.

Forward lunge

Stand tall with your chest up ( A ), take a step forward with one leg, bending the at the knee until the back knee gently touches the ground ( B ). Stand up explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Reverse lunge

Stand tall with your chest up ( A ), take a long step backward with one leg, bending your front leg until your back knee gently touches the ground ( B ). Stand up and forward explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Split Squat jump

Primary Muscles worked: Quads, glutes, cardio

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor ( A ). Explode upwards into a jump, switching legs mid-air ( B ) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep and aiming to jump as high as possible.

Pistol squat

Stand tall lifting one foot from the ground (A), bend at the opposite knee, slowly squatting towards the floor, keeping your lifted leg straight and out in front of your body. Once the crease of your hip passes below your knee, pause (B) and drive back up to a standing position.

Cyclist squat

Raise your heels up on a weight plate or block, keeping your heels within 6 inches of each other. Stand tall (A). Sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively stopping just short of locking your legs out to keep the tension on the quads. Repeat.

Butterfly sit-up

Primary Muscles worked: Abs

Lay flat on your back with your legs bent, the soles of your feet together and your hands behind your head ( A ). Tense your abs as you sit up and forward, touching your hands to your feet ( B ). Reverse the move, touching the floor behind your head on each rep.

Mountain climber

Primary Muscles worked: Abs, shoulders, cardio

Assume a strong plank position, hands stacked directly below elbows and shoulders. Explosively bring on knee towards your chest and then back out (A) , immediately repeat with the other leg. Keeping your back straight and hips low quickly alternate legs (B) aim for a fast, controlled rhythm.

Straight arm plank

Primary Muscles worked: Abs, shoulders

Assume a strong, straight armed plank position, creating a rigid structure from your ankles to your shoulders (A) . Focus on tucking in your pelvis and squeezing your core, hard. Create as much tension as possible throughout your entire body and hold it for as long as you can (B) .

Plank shoulder tap

Assume a strong plank position, arms straight, hands stacked directly below your shoulders (A) . Keeping your torso rigid and fighting rotation, reach one hand up and tap the opposite shoulder (B) , place the hand back down and immediately repeat with the opposite arm. Repeat, alternating arms in quick succession.

Pull-Up Bar, Suspension Trainer or Gymnastics Ring Exercises

Primary Muscles worked: Lats

Grasp a pull-up bar with an overhand grip, hands slightly over shoulder width apart. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the bar, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Primary Muscles worked: Lats, biceps

Grab a pull-up bar with your palms facing your body. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows into your pockets. When your chin passes the bar, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Ring/ suspension pull-up

Hang with straight arms beneath a set of rings or suspension straps. Lift your feet from the ground and hang freely ( A ). Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows down into your pockets. When your chin passes the height of your hands, pause ( B ) before lowering slowly to the starting position. Try to avoid excessive swinging.

Ring/ Suspension Trainer Row

Hang, parallel to the ground, with straight arms beneath a set of rings or suspension straps. Create tension throughout your entire body to form a rigid ‘plank’ position (A) . Flex at the elbows, pulling yourself up towards the rings. Don’t allow your elbows to flare and keep your hips from sagging. Squeeze your biceps at the top of each rep before slowly lowering yourself back down to the starting position.

Ring/ suspension trainer dip

Primary Muscles worked: Chest, triceps

Support your full bodyweight above your gymnastics rings or suspension straps with your palms facing inward and your arms locked out straight (A) . Lean forward slightly and bend your elbows, slowly lowering yourself until you feel a deep stretch in your chest (B) . Drive yourself back up to the top and repeat, ensuring your elbows don’t flare outward. Control your tempo to avoid swinging.

Ring/ suspension trainer push-ups

Assume a strong, straight armed plank, above a set of gymnastics rings or suspension straps (A) . Flex at the elbows to slowly lower yourself until your chest passes below your hands (B), pause here before explosively pressing back upwards. Keep the ring straps steady and close to your body throughout. Raise the rings or elevate your feet to decrease or increase the difficulty, respectively.

Forward leaning rest

Assume a strong, straight armed plank, above a set of gymnastics rings or suspension straps (A) . Turn your biceps out slightly and focus on tucking in your pelvis and squeezing your core, hard. Create a rigid structure from your ankles to your shoulders and hold it (B) .

Hanging knees raises

Primary Muscles worked: Abs, grip

Hang from a bar, gymnastics rings or set of suspension straps. Ensure that your legs are straight, in front of your body, and that your feet are together ( A ). Engage your abs and pull down on the bar, raising both of your knees towards your chest ( B ). Pause for a beat, before lowering your legs to the start position under control. Swinging is cheating.

Dumbbell Exercises

Standing Shoulder Press

Primary Muscles worked: Shoulders

Clean a pair of dumbbells onto your shoulders. Take a breath, squeeze your glutes and create tension through your core. (A) With no assistance from your legs, Press both dumbbells up overhead (B) Lower them under slow control to your shoulders and repeat.

Clean a pair of dumbbells onto the front of your shoulders. Take a breath and brace your core. (A) Dip at the knees and using your legs to help (B) drive the dumbbells up overhead. Lower them under slow control to your shoulders and repeat.

Single arm push press

Clean a dumbbell onto the front of your shoulders. Take a breath and brace your core. (A) Dip at the knees and using your legs to help (B) drive the dumbbell up overhead. Lower it under slow control to your shoulder and repeat. Squeeze the opposite fist to create tension.

Sit flat on the floor with your legs open and outstretched and a pair of dumbbells on your shoulders. (A) Take a breath and brace your core, keeping your torso upright press your dumbbells overhead (B). Lower under control to your shoulders and repeat.

Floor press

Lay flat on your back with your knees bent and your feet flat on the ground, holding a pair of dumbbells. Press the weights up above your chest, locking out your elbows ( A ). Lower them slowly until your upper arms are resting on the floor ( B ) pause here before explosively pressing back up. Keep your elbows from flaring throughout.

Upright row

Primary Muscles worked: Shoulders, back

Stand tall holding a pair of dumbbells at your waist, in front of your body. (A) Keeping your core tight pull the dumbbells up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid excessive movement in your torso and ‘dropping’ the dumbbells too quicklyd.

Bent-over row

Primary Muscles worked: Back

Hold a pair of dumbbells at your sides and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins ( A ). Maintaining a flat back, row both dumbbells towards your hips ( B ), squeeze here and lower under control to the start before repeating.

Three point row

Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support ( A ). With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip ( B ). Pause briefly, then lower the weight under control. Repeat.

Front-rack forward Lunge

Clean a pair of dumbbells up onto your shoulders and stand tall ( A ), take a step forward with one leg, bending the at the knee until the back knee gently touches the ground ( B ). Stand up explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Front-rack reverse lunge

Clean a pair of dumbbells up onto your shoulders and stand tall ( A ) take a long step backward with one leg, bending your front leg until your back knee gently touches the ground ( B ). Stand up and forward explosively, pause and repeat with the opposite leg. Alternate legs unless otherwise other stated.

Goblet squat

Stand tall holding a dumbbell close to your chest in the ‘goblet’ position ( A ). Sink your hips back and bend your knees, dropping into a deep squat ( B ), your elbows should be almost between your knees at the bottom. Drive back up explosively, keeping your torso upright and dumbbell steady throughout.

Front-rack squat

Clean a pair of dumbbells up onto your shoulders. Take a breath and brace your core. (A) sink your hips back and bend at the knees, squatting down until the crease of your hips passes below your knee (B) . Drive back up explosively and repeat.

Primary Muscles worked: Hamstrings, glutes

With a pair of dumbbells on the floor just outside of your feet, hinge down with a flat back and soft knees to grip them ( A ). Squeeze your lats and stand upright, picture ‘pushing the ground away’ with your feet ( B ). Take a deep breath and reverse the movement to the ground. Squeeze your empty fist to create tension on the opposite side. Avoid excessive rounding of the lower back throughout.

Romanian deadlift

Stand tall holding a pair of dumbbells at waist height ( A ). With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back. Push your hips back until you feel a stretch in your hamstrings (B) , pause and explosively return to an upright position.

Plank pull-through

Assume a press-up position next to a dumbbell. Reach through from the opposite side, and grip your weight (A) , drag or lift the bell under your body to the opposite side, keeping your midline rigid (B). Alternate back and forth, keeping your hips from rotating, throughout.

Russian twist

Primary Muscles worked: Abs, obliques

Sit on the ground with your knees bent and your feet planted on the ground. Holding a single dumbbell with both hands ( A ), twist from side to side, lifting and touching the kettlebell to the ground either side of your body, under control ( B ) Keep your feet planted throughout.

Renegade row

Primary Muscles worked: Back, abs, shoulders

Drop into a strong plank with both hands gripping dumbbells ( A ). Keeping your hips from rotating, shift your weight onto your left hand, row the right dumbbell towards your hip ( B ). Pause briefly, then lower the weight under control. Repeat on the opposite side. Continue in this fashion, alternating arms.

The Best Home Workouts for Beginners to Seasoned Gym Pro's

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The 9 best workout apps in 2024: Tested and reviewed

The best workout apps can help you get fit, monitoring your progress along the way

• Best for iPhone and Apple Watch wearers
• Best for free
• Best for exercise bikes and treadmills
• Best for female led programs

Best for versatility

Best for nutrition programs

• Best for runners
• Best for CrossFit
• Best for good ratings

What is the best workout app?

How we test the best workout apps.

1. The list in brief 2. Best for iPhone and Apple Watch wearers 3. Best free workouts 4. Best for exercise bikes and treadmills 5. Best for women 6. Best for versatility 7. Best for nutrition programs 8. Best for runners 9. Best for CrossFit 10. Best for good ratings 11. What is the best? 12. How we test 13. Q&A

The best workout apps allow you to train outdoors, at home, or wherever you happen to be, without the need for costly gym memberships, CrossFit boxes, or bespoke training settings.

They could be free or have paid options, but you should be able to access a free trial period to see which workout app suits you best. If you're short on time and don't fancy the trial and error, we're here to help you choose.

We've put the best workout apps through their paces to see what they're best for and who could benefit from them. And if the ever-growing cost of gym memberships feels like an expense you can do without right now, these could be your saving grace. 

Whether you're interested in CrossFit, strength and conditioning, yoga, Pilates, or running, we've got something for everyone. Workout apps are so advanced now that signing up could give you access to online communities, personal advice and progress tracking, and some of the best home gym equipment has a partner app, like leading brands Peloton and Technogym.

For example, if you want to learn how to train for a marathon , your focus will be on running apps like Strava or Runna, and there are also options for mindfulness and recovery. 

Apps like Peloton require a monthly subscription, ranging from reasonable to pretty darn expensive, but others are free with no hidden fees. If you're wondering which is the best workout app for you, here are the pros and cons and what you can expect to gain from them. 

Jane McGuire is Tom's Guide's Fitness Editor and she's spent years writing about all things health and fitness. She crossed the finish line of her last marathon in 3:38, with the Garmin Forerunner 965 on her wrist. 

Here are the best workout apps you can buy right now based on our testing. Scroll down for in-depth reviews.

Best for iPhone users

With HIIT, strength, core, yoga, Pilates and meditation classes,  there’s a huge variety of workouts to choose from with Apple Fitness Plus, taught by a range of different trainers. 

Read more below

Best free workout app 

Nike Training Club has made the app completely free for users, and unlike others on this list, there’s no paid version anymore. You now have the option to filter workouts by muscle group and workout focus too. 

Best for bikes and treadmills

The Peloton workout app has thousands of interactive classes that’ll help you strengthen, sculpt, and get that post-Peloton buzz. The instructors stand out from the crowd, and there’s also the option to join live classes, and compete with friends. 

Best for female-led programs

The Sweat app has now grown into an extensive training app with a number of different programs and recipes to help you reach your goals. There's a structured program for everyone.

EvolveYou is perfect if you're someone who likes to mix up your workouts, alternating between cardio or weights, Pilates or HIIT, the gym, or workouts in your living room. The app has six different trainers on board.

You could do a lot worse than opt for the Centr app favored by Thor. Actor Chris Hemsworth has thrown his weight behind Centr, an app that looks to combine exercise with meal planning and mindfulness to help both your physical and mental shape.

Best workout app for iPhone and Apple Watch wearers

1. Apple Fitness Plus

Our expert review:

Specifications

Reasons to buy, reasons to avoid.

Apple Fitness Plus is one of the best workout apps for Apple users. With HIIT, strength, core, yoga, Pilates, and meditation classes amongst others, there’s a huge variety of workouts to choose from, taught by a range of different trainers. During testing, we also liked the fact there were two instructors in the background during classes, showing modifications for beginners, or those looking to push themselves harder — this is particularly handy as there’s no option to filter classes by difficulty. 

The app can feel a little overwhelming at a first glance, but classes can be filtered by trainer, time, and the music you prefer to work out to. You can also add classes to your library, which lets you select classes you’ve taken before, or plan on taking in the future, at a glance. 

During a workout, if you're wearing one of the best Apple Watches , you’ll be able to see stats from your Apple Watch on the screen. Following an update in 2022, you don't need to wear an Apple Watch to be able to access Apple Fitness Plus classes, however, and even without wearing a watch, you'll still get access to thousands of fitness classes you can do at home or in the gym. 

The Apple Fitness Plus app won our best fitness app/subscription award in our 2022 Tom's Guide Fitness awards because of the huge variety of workouts on offer, and for its seamless integration for connecting with the iPhone and Apple Watch. We were also impressed with how often Apple adds new workouts to the platform to help prevent users from getting bored. 

Read our full Apple Fitness Plus review . 

Best workout app for free workouts

2. Nike Training Club

In March 2020, Nike made its Nike Training Club app content completely free for 90 days, to help people keep fit while they stayed at home during the COVID-19 pandemic. Since then, the app has been completely free for users, and unlike others on this list, there’s no paid version anymore. 

However, with the update, Nike removed some of their training programs, which used to be a popular feature of the app. Instead, you now have the option to filter workouts by muscle group — abs and core, arms and shoulders, or glutes and legs, workout focus — endurance, mobility, strength, and yoga, and by equipment. There is also the option to filter by duration, level, and intensity. 

During testing, we found the instructor-led workouts to be engaging and motivating, and also enjoyed the whiteboard workouts, which show you the entire workout so you can follow at your own pace. There’s also the option to connect the workout to your Apple Music. It’s not perfect, but for a free app, there’s plenty to keep you moving here. 

Read our full Nike Training Club app review here.

Download Nike Training Club: Android , iOS .

Best workout app for exercise bikes and treadmills

If you can’t afford a Peloton exercise bike or Tread to stay in shape, the Peloton workout app is the next best thing. There are thousands of interactive classes to take that’ll help you strengthen, sculpt, and get that post-Peloton buzz. The instructors stand out from the crowd in terms of their enthusiasm, and there’s also the option to join live classes, and compete with friends. 

From strength to yoga, to HIIT cardio, when testing this app, we found it difficult to get bored. The option to stack classes is great, and lets you add multiple classes together so you can seamlessly add a cool-down or stretch to your workout. The classes are easy to follow on a phone or tablet, but to get a real Peloton experience, we’d recommend streaming the workouts on the TV. 

The Peloton programs give you a longer schedule of classes to help you reach your goal, whether that be to get stronger, or to “crush your core” in four weeks. There are also different collections of workouts, which make it easier to find a range of workouts by type, for example, strength for runners, resistance band training, or Pilates classes. 

Of course, to get the most out of Peloton, it’s worth having access to one of the best exercise bikes , or the best treadmills to take the bike and tread classes, but even without, this is a great workout app with some of the most motivating instructors around. 

In May 2023, Peloton announced three new app-only membership options: Peloton App Free  (free),  Peloton App One  ($12.99/month) and  Peloton App+  ($24/month). App One members will get strength and floor-based workouts, while App+ unlocks cardio classes. Read more about the different membership options, and Peloton Gym workouts here. 

Download Peloton now: Android , iOS 

Read our full Peloton app review . 

Best workout app for female led programs

The brainchild of Australian personal trainer Kayla Itsines, the Sweat app started as a series of downloadable "Bikini Body Guides" in 2015 and has now grown into an extensive training app with several different programs and recipes to help you reach your goals. There's a structured program for everyone — from the new mom taking her first steps into post-baby fitness, to the girl looking to gain more confidence in the weights room at the gym. 

Trainers include Kayla herself, as well as the likes of Kelsey Wells, Chontel Duncan, Britany Williams, and Stephanie Sanzo. You can switch your program easily and take on-demand classes if you feel like adding the odd barre session to your planner. The workouts are also compatible with the Apple Watch. There’s no free version of the app, although newbies can sign up for a 7-day free trial. 

During testing, we loved the range of workouts but found it a little irritating having to bend down and manually skip between exercises, although it wasn’t enough to put us off using the app regularly. We’d also say this app is definitely aimed at women, but there’s no reason why guys couldn’t follow the training plans. We just love the emphasis on female-led programs! 

Read our full Sweat review here.

Best workout app for versatility

5. EvolveYou

If you're someone who likes to mix up your workouts, alternating between cardio or weights, Pilates or HIIT, the gym, or workouts in your living room, EvolveYou is a workout app worth considering. Designed for women by personal trainer Krissy Cela, the app has six different trainers on board, all of whom have a number of different workout plans to choose from. 

During testing, we found the app was easy to navigate around, although we did find it a little glitchy now and again. The workouts were simple and extremely easy to follow, making the app well suited to complete newbies, and more experienced gym-goers alike. There's also the option to play your own music or listen to a podcast while working out, as you don't have to follow along with a video, which we appreciated. 

The app has a 14-day free trial, which allows you to access all areas and give the workouts a try before subscribing. 

Download Evolve You: Android , iOS ,

Best workout app for nutrition programs

When looking for a fitness regimen, you could do a lot worse than opt for the own favored by Thor. Actor Chris Hemsworth has thrown his weight behind Centr , an app that looks to combine exercise with meal planning and mindfulness to help both your physical and mental shape.

Centr offers daily workout videos that you can practice either in the gym or at home, covering a variety of disciplines (HIIT, strength training, boxing and even yoga and pilates). Meal plans let you find healthy, tasty recipes, while guided meditations and sleep tips work on putting you in the right mental space.

During testing, we loved the variety of classes available on the app, but wished there was the option to play our own music during classes. We also wished there was the option to download workouts for when the WiFi in the gym wasn’t working. 

Centr features a 7-day free trial, with monthly subscriptions costing $29.99. However, you might want to consider an annual subscription, which offers a very generous discount on the monthly rate, cutting it down to $10 a month.

Read our full Centr review here.

Best workout app for runners

Strava is one of the best running apps on the market, with a free and a paid subscription to allow runners, cyclists, and walkers to keep track of their progress. That said, despite its reputation as an app for runners and cyclists, you can track a total of 31 different sports. The list includes hiking, canoeing, an E-Bike ride, rowing, alpine skiing, swimming, stand-up paddleboarding, and yoga.

Of course, it’s important to point out that there are no actual workouts on Strava, so unlike other apps on this list, don’t log on and expect to follow a strength training session — this is an app for tracking your progress. 

While the free version of the app is brilliant, the paid version gives users the option to use the Routes tool on Strava, which gives you suggestions based on where other runners in your area have clocked their miles, as well as segments, advanced performance metrics, and training plans. 

Strava supports a variety of running trackers in addition to Wear OS devices and Apple Watch. (Just make sure you opt out of the location tracking features if you happen to be around restricted areas. There are also handy features like Strava Beacon , which are designed to keep you safe, by allowing your friends or family members to track your live location on a run. 

Download Strava: Android , iOS

Read our full Strava review here. 

Best workout app for CrossFit

8. HWPO Training

Whether you're a CrossFit fanatic, or you're taking your first tentative steps into the world of weight lifting, you'll find something for you on the HWPO training app. Designed by Mat Fraser, the only CrossFit Athlete in history to win five consecutive CrossFit Games, the workouts are clearly written out and easy to follow, with instructional videos to help you master the perfect form. 

We've been testing the HWPO Sweat program for the past month and have been impressed with how quickly we gained strength following the app — these workouts work. HWPO stands for "Hard Work Pays Off" and it really does — we quickly gained confidence and strength in the gym following the plan. They can also be done both in the gym, or at home, as they don't require endless equipment. 

The downside here is that the app is definitely on the expensive side, but if you can afford it, you're getting a lot for your money here and being trained by one of the fittest men on earth. Want a taster? Here's a workout Fraser wrote for Tom's Guide.

Download HWPO: Android , iOS

Best workout app for good ratings

Whether you enjoy weightlifting, yoga or cardio, the Fiit app has you covered. That's why it's rated the #1 fitness app around. We've tested Fiit with and without equipment or chest strap monitors, and every class we've sweated through gets a huge tick from us.

Intuitive in-app features, clear metric monitoring and world class instructors are just some of the perks of being a Fiit member. From strength training to treadmill-only workouts and spin, you can build strength and improve cardio from the comfort of your own home. Then you get to cool down and go again without swapping apps.

There's  free and paid options, but you get plenty of value if you do decide to pay, and you can access a free trial if you're unconvinced. Functional fitness, HIIT, yoga or breathwork. It's all there, and we're big fans. 

Download Fiit: Android, iOS

The best workout app for you covers the exercises you're interested in doing at a level that's accessible to you. Ideally, a good fitness app will support multiple levels of expertise so that as you get fitter and more comfortable, you can push yourself to the next level.

While a handful of apps are free, many of these workout apps require a subscription. Take advantage of any trial period and then try a monthly subscription to see if the app meets your needs. If you like what you see, you can always switch to an annual subscription, which usually lowers your monthly cost.

If you're someone who likes to mix up your workout routines regularly, it might be a good idea to look for a well-rounded workout app that has a good mix of workouts to suit your mood and prevent you from regretting your monthly subscription. 

Several of the options on our best workout apps list will log your exercise data. If you're an iPhone user, pay special attention to any apps that integrate with the built-in Health app on your phone.

To help you make the best decision when choosing a workout app, we put them to the sweat test by using them for a number of different workouts. For each of the apps, we tried multiple workouts and looked at how easy the workouts were to follow, the range of workouts on offer, and how often new workouts were added to the app. 

We also looked at the little extras that make using the app more enjoyable — for example, the option to sync the app with third-party music platforms to allow you to listen to your own playlists as you work out, or the option to download workouts to do without phone reception or wifi.  

Finally, we'll look at the cost of the workout app to download or subscribe to, and what you get for your money. 

What are the best free YouTube workouts?

If you're not ready to subscribe to an app, YouTube has plenty of free workouts to try. Don't believe us? Our Fitness team has been putting a few to the test in a bid to hone the gym bod of their dreams.

Do workout apps really work?

The best workout apps provide a full workout experience wherever you are. Many apps these days are immersive and interactive, transporting you to the studio from your home.

Although there are many free workout apps, subscription models offer a huge amount of variety without needing a gym membership. Besides, VR fitness now immerses you in the studio with a set of goggles. Don't believe us? Here's our review of the most popular fitness game on Meta Quest 2 . 

• I tried the Bretman Rock ab workout and my abs are still on fire 24 hours later
• I tried this dumbbell abs workout that sculpts your core in 15 minutes
• I tried this 7-minute resistance band glutes workout, here's what happened
• I tried this 7-move kettlebell leg workout to build bigger legs, and wow

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

• Sam Hopes Senior Staff Writer - Fitness

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• niels_jakob Great list! For workouts at home I am actually using the Peloton workouts and for the gym I recently started using an app called Alpha progression Reply
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