10 effective free at-home workout videos

Who doesn’t like free at-home workout videos you can do in your own living room?

We’re all in the same boat right now with our access to gyms and studios during this strange “shelter in place” time. And personally — even though I’m a trainer and group fitness instructor and know how to structure workouts — I’m way more in the mood to do follow-along videos right now. Why? Because it means I don’t have to think about what’s next, and all I have to do is focus on my own form and performance.

A good majority of my workouts lately have been from Les Mills On Demand (because I love Les Mills programs, and they are safe, and I teach a couple of them in a live group fitness setting normally). But there are other awesome free at-home follow-along videos you can do too, which I’ve been sprinkling into my week as well.

Here are some free at-home workout videos to add to your list for this week, and most require no equipment or just a little bit of equipment …

Also, as a note: I have tried all of these workouts and can vouch for their safety, effectiveness and programming, as long as you listen to the tips on form and function. Move at your own pace, modify as needed, and listen to your body.

10 effective free at-home workout videos 

10 effective free at-home workout videos by A Lady Goes West

COMBINATION OF CARDIO AND STRENGTH

1. If you want a full-body workout with a focus on core strength, flexibility and mobility …

Try this full one-hour POP Pilates workout by Cassey Ho, the creator of POP Pilates. 

  • What you need: A mat. 
  • Difficulty level: Moderate. There are plenty of easy moves and hard moves with options.
  • What you should know: This workout has a full-body focus with lots of core, crunching, flexibility and mobility. It is 13 tracks with a 20-second break in-between each, and there are two short tracks targeted to cardio as well, so you get in a complete workout. You can read more about this program in my review of POP Pilates here. I teach this program and love the way it feels on the body. I do this program once a week.

2. If you want a full-body workout with some barre-style isometrics …

Try this 30-minute Barre3 workout, by a Barre3 studio owner.

  • What you need: A mat. Option to use two small dumbbells.
  • Difficulty level: Easy to moderate.
  • What you should know: This 30-minute barre-style workout has some great functional moves, in addition to the regular barre-burn pulsing you’re used to in barre classes. I like how the moves are easy to get into, yet they feel good and challenging in the right way. And you work your arms, core, legs and butt all in less than 30 minutes, with no jumping or heavy weights. This one would be appropriate for beginners. I did this one last week and like to do one barre workout a week.

Best home workout videos - by A Lady Goes West - April 2020

3. If you want a short full-body workout in circuit-style training …

Try this 25-minute bodyweight circuit by a Barry’s Bootcamp instructor.

  • What you need: A mat.
  • Difficulty level: Moderate.
  • What you should know: This is a fast-paced circuit-style workout featuring cardio and strength in one. You’ll move from one move to the other quickly to get the heart-rate up, while hitting the whole body without any weights. It’s short and sweet, so if you’re in a time crunch, this is a great way to work hard and get it done. There are a lot of unique moves. The one thing I would do differently than the instructor guides you in this one is to keep your toes on the floor when doing knee push-ups. But other than that, it’s fierce.

4. If you’re a beginner and you want a full-body workout and you have light dumbbells …

Try this 25-minute full-body bootcamp workout from the Tone It Up gals.

  • What you need: A mat and two light or medium dumbbells.
  • Difficulty level: Easy.
  • What you should know: This is fun little workout, perfect for beginners. The Tone It Up girls keep it light. And in just 25 minutes, they offer a combination of cardio and strength moves, using some light dumbbells, with some sass. 

Home workout videos - by A Lady Goes West - April 2020

CARDIO

5. If you want a full-body intense interval-based workout with cardio burn and a focus on core …

Try this 28-minute PIIT workout by Cassey Ho, the creator of POP Pilates.

  • What you need: A mat. 
  • Difficulty level: Hard.
  • What you should know: This workout has a full-body focus, with lots of core, some Pilates, some jumping and working intervals, mixed with rest intervals for only 28 minutes. In order to get the most benefit, try to go hard during the working parts and then take a full break during the resting parts. This one is not for beginners.

6. If you want a super-fun music-driven cardio workout …

Try a 30-minute BODYATTACK Express class on Les Mills On Demand streaming service. You can get 30 days of the service for free by signing up with my special link here.

  • What you need: Nothing.
  • Difficulty level: Moderate to hard, with plenty of options.
  • What you should know: This is a super-fun cardio workout, because the moves are matched to the music perfectly, and the instruction and coaching is top-notch. It’s my favorite form of cardio, and I usually teach this class once a week when the gyms are open. I’ve been doing BODYATTACK in my backyard recently. There’s a lot of jumping, but also plenty of options to keep it low, if that’s what you need. This workout class makes me smile just thinking about it. As a note, wear supportive cross-training sneakers and clear your space.

YOGA and STRETCHING

7. If you want to stretch, get loose and mobile …

Try a CP1 or CP2 class on CorePower Yoga On Demand, which is currently free.

  • What you need: A mat. 
  • Difficulty level: Easy for CP1 and moderate for CP2.
  • What you should know: The CP1 classes are more beginner-friendly than the CP2 ones, which move much faster. All of these classes start with flows, have a core-focus in the middle and end with a savasana (don’t skip that part, because it’s the best). Move at your own pace and pay attention to your breathing. Most CorePower classes are just under an hour, and the free online selection changes each week.

10 free at-home workout videos - by A Lady Goes West - April 2020

8. If you want to stretch and get loose, with a little strength burn …

Try this 30-minute Y7 power yoga workout.

  • What you need: A mat.
  • Difficulty level: Moderate.
  • What you should know: This flow moves pretty quickly and includes some balance and a lot of core. It feels great on the body, but make sure you are breathing properly and focusing on your form. This one is not for beginners.

RESISTANCE 

9. If you want to lift weights and you have some equipment …

Try the Les Mills Training Strength 1 class on Les Mills On Demand streaming service. You can get 30 days of the service for free by signing up with my special link here.

  • What you need: A mat and one or two dumbbells.
  • Difficulty level: Moderately hard.
  • What you should know: This particular workout, Les Mills Training, is designed just for Les Mills On Demand, so it’s not something you can find in a gym. It’s just under 40 minutes long, and you can use one weight, two weights or even a barbell. There are intervals for cardio, for strength, for plyometrics and even for stretching, which is awesome. It’s not as hard as Les Mills GRIT, but it’s still pretty darn difficult, with plenty of options. I loved this workout and plan to do it again soon. The instruction is excellent, because Les Mills knows how to do it.

Free home workout videos - by A Lady Goes West - April 2020

10. If you want to strength train and you have dumbbells …

Try this 30-minute full-body weights workout from a Nike Master Trainer.

  • What you need: A mat and two medium or heavy dumbbells.
  • Difficulty level: Moderately hard.
  • What you should know: This workout is so well done. It comes at you in two parts, beginning with slower strength moves, moving into faster moves. I really enjoyed the sequencing, simplicity and effectiveness of it all, because all the circuits are repeated. And all you need is a set of medium dumbbells. I did this one over the weekend and really liked it.

ADD-ON

BONUS. If you want to get off the couch for a short session or tack this on to the end of a run or walk for a little extra core work …

Try this 20-minute Pilates and stretching routine, by movement expert and my friend, Jessica Valant.

  • What you need: A mat.
  • Difficulty level: Easy to moderate.
  • What you should know: This is a super-beneficial Pilates routine that targets the core, with lengthening stretches and movements to improve your posture and build strength. This one would be helpful for all levels. It’s not hard, it’s doable, yet the moves are intense in the right way. I would recommend doing this after a run or jog or walk, because you’ll work your muscles and even get a little stretch out of it. Good stuff.

And that concludes my top 10 (or 11 actually). If I had to pick a favorite, it would definitely be the two from Les Mills, but you guys could’ve guessed that. 🙂 

Free at-home workout videos - by A Lady Goes West - April 2020

Thank you so much for reading this list of free at-home workout videos! Hope you have an awesome day, my friends. I’ll see you on over to Instagram!

Other posts you may like …

Questions of the day

How have your workouts been lately?

What’s your favorite way to work out?

How was your weekend?

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11 Comments

    1. Happy Monday, my friend!! How are you doing?? You guys should totally branch out from Les Mills to try one of these workouts today. 🙂 You’re too advanced for the Tone It Up one, so maybe do POP Pilates or the Nike Master trainer strength one? Do you have equipment?

      1. I’d like to branch out this week! We have some light dumbells but we’re working on getting heavier weights from John’s storage. I need more strength training in my life!

  1. Thank you for the work you put into this! I’ve finally signed up for Les Mills on Demand (it worked for the UK yay) and excited to get started!

    1. I’m SO glad you are finally using Les Mills On Demand, lady!! You’ll have to let me know what some of your favorites are. 🙂 Stay moving!!

  2. I loved this post Ashley – thank you so much! During our 3rd week of complete lockdown in South Africa (no leaving your house unless for essential goods, so not even for exercise), we were told the lockdown would be extended for a further 2 weeks. I tried the 20 minutes pilates and stretching video last night and loved it! I will try get through most of these during the (hopefully) last 16 days. Keep well and safe!

    1. Hi Shelby! Wow — your rules are a little more strict than ours, but hopefully that means you’ll get through this faster. I’m SO glad you tried out one of the workouts. You’ll have to let me know which you like best. Stay well, friend! 🙂 xoxo

      1. Do you have any pilates/yoga instructors that you would recommend on Youtube? I have had a look and there are literally thousands, but am looking for an instructor who is qualified and offers great workouts. Just curious if you have any favourites! <3

        I did the Jessica Valant stretching one yesterday and it felt SO GOOD!

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