Get moving at home: Best free online workouts

Laughing woman in a plank position at home doing an online workout
29 October 2021|2 min read

If you’re not a “gym person”, free online workouts and group exercise videos are a great way to add freshness into your home routine without breaking the bank.  

But cutting through the internet noise to find the best free online workouts can be a challenge. Never fear, we’ve done the hard work for you. 

Whether you prefer floor exercise videos or if high intensity interval training (HIIT) is more your jam, read on to find an online workout that’ll inspire you to get moving at home. 

Covering all your exercise bases

Before we jump into the workouts, let’s review how much exercise per week of each fitness type is recommended. 

According to Australia’s “Physical Activity and Sedentary Behaviour Guidelines”, adults aged 18-64 should do per week either:

  • 2.5 to 5 hours of moderate intensity physical activity, or 
  • 1.25 to 2.5 hours of vigorous intensity physical activity, or
  • an equivalent combination of moderate and vigorous activities.

They also recommend:

  • you include muscle-strengthening activities as part of your daily physical activity on at least two days each week 
  • for older adults over 65 years of age, doing some flexibility activities may “help you move more easily.”
A man dries his sweaty face with a white towel. He has been working out at home.

You should include muscle-strengthening activities as part of your daily physical activity on at least two days each week.

Moderate and vigorous intensity workouts

These free online workouts can be moderate or vigorous intensity depending on the level you choose to do them at: 

  • Ways to move program: Get more movement in your day thanks to this great range of short programs focused on exercise and fitness.
  • Nike Training Club: With so many amazing workouts on this free app, you’re likely to find something here that floats your exercise boat.
  • No running cardio: Want to get your heart pumping minus the run? This free online workout developed by the Queensland Government is just the ticket.
  • Pump exercise videos: The free 14-day trial of this intense all over body workout combines cardio and strength exercises.
A woman works out at home in front of her laptop playing a group exercise video.

Cutting through the internet noise to find the best free online workouts can be a challenge.

Strength workouts

  • On-the-go-strength: Nine minutes and three seconds to complete, these exercises are designed to target all your major muscle groups – with no professional equipment required.
  • Fitness Blender: Work your glutes, thighs, abs, obliques and lower back with this free bodyweight strength training video created by personal trainers.
  • Strength by Get Active Victoria: 13 free strength workout videos catering to beginners and those at an intermediate level.

Flexibility activities

  • Do Yoga With Me: A huge variety of free yoga classes is available for you to get your stretch on. While some classes are paid, tick the ‘Free Classes Only’ box to stretch your body, not your finances. 
  • Pilates for beginners: A free, 45-minute pilates workout promoted as suitable for people of all ages and fitness levels. 
  • Mind Body at Home: Feel the benefits of stretching with these free yoga videos by the folks at Goodlife.
A man exercises on a yoga mat at home watching a pump exercise video.

Whether floor exercise videos or if high intensity interval training (HIIT) is more your jam, you can get moving at home.

Get your home exercise groove on safely

While there’s no such thing as a free lunch, there are some free and quality online workouts to help you get your home exercise groove on. 

From floor exercise videos to cardio apps, the perfect workout is only a few clicks away. 

But, as always, safety first! Remember to check with your GP before starting any new exercise program and listen to your body’s feedback.

Get started on your Ways To Move

Check out our free ways to move programs for more tips and tricks curated by our experts, delivered straight to your inbox. Access the foundational knowledge you need to set yourself up for success for your fitness journey, including video resources by our Accredited Exercise Physiologist, Sam Rooney. 


Related:

Gabrielle Petterwood is a Personal Trainer with a holistic approach to fitness, nourishing the body with fresh foods and living a healthy and balanced lifestyle to realise full body health.

Reviewed by the healthylife Advisory Board September 2021.

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This article is for informational purposes only and 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. If you have any concerns or questions about your health you should consult with a health professional.