12 Free No-Equipment Workouts to Try at Home

Between surfing the web and Netflix, staying active can be a great way to alleviate cabin fever and give our moods and energy levels a boost. No gym? No problem. These on-demand and live-streamed workouts require no equipment and are completely free.

We can work it out: 12 of the best on-demand and live-streamed fitness classes

Barry's Bootcamp

You may not have got out of your pyjamas all week, but that doesn't mean you can't work out like an A-lister. Bend like the Beckhams with one of Barry's 20-minute sessions streamed live on Instagram (daily schedules can be found in their story highlights). Most classes use bodyweight, though you can grab books, tins and various heavy items for a better burn.

305 Fitness

305's dance-cardio parties are a great way to work up a sweat thanks to DJs, cheering and twerking. While studios are shut, founder Sadie Kurzban is orchestrating live streams via Zoom and YouTube, including morning meditation and Friday "Dance and Drank" sessions featuring a virtual happy hour. Find the events calendar here. Like this? Try Dance Church.


Train like a champ with the team behind Anthony Joshua's Chiltern Street gym. BXR is streaming Instagram live workouts every day around 9:30AM. Check the "STAY HOME" highlight for its weekly schedule of boxing, cardio, strength and pilates classes.

Seen On Screen

Whether you bop like Beyoncé or dance like your dad, joining a Seen On Screen workout is guaranteed to produce as many feel-good endorphins as it does sweat. Follow routines inspired by the likes of Rhianna and Britney on the School of SOS Instagram Live (timetable in highlights). On-demand classes are available through Patreon for £9.99 a month.


As part of #OrangetheoryAtHome, this global gym is uploading at-home 30-minute workout routines to its website daily, so you can enjoy whenever suits. Try interval training, improve your agility or fast track yourself to the gun show with an upper-body blast. No equipment is required, but you may use objects from around the house. Wine glasses are weights, right?


Offering "immersive yoga and fitness for non-yogis", FLY LDN is streaming its much-loved Flowlife and Slow Flow classes (along with barre and pilates) on Instagram Live at 8AM, 12:30PM or 5:45PM every day. Joining in is free, but there's a crowdfunding page where you can support the studio.

Joe Wicks

The brains (and brawn) behind Lean in 15 and the Body Coach program, Joe Wicks is Britain's darling of the at-home workout. Millions of people are tuning into his weekday children's P.E. lessons on YouTube, but his channel has plenty more strenuous fat-burners, ab blasters and HIIT routines too. We're working through the 7 Days of Sweat challenge.


With Rumble, social fitnessing is the new social distancing. This boutique boxing gym concept is a favourite among New Yorkers thanks to its fun-loving group classes. Now you can bring the party to your living room with pared-back versions of its no-equipment-required bodyweight and cardio classes via Instagram Live. Schedule in story highlights.


Yes, Peloton is best-known for its indoor bike and treadmill. No, you don't need either of these to take part in its classes. During the pandemic, the cult spinning brand is offering a 90-day free trial of its app so you can join live and on-demand classes in yoga, meditation, strength and cardio as well as several bootcamps without dropping a penny.

Yoga with Adriene

Whether you need to stretch out after your state-sanctioned outdoor run or a Netflix marathon on the sofa, Austin-based Adriene has a huge back catalogue of yoga videos that are fun, unpretentious and suitable for all abilities. Flows are tailored to specific needs, including neck and shoulder relief, core strength and dealing with anxiety.


This functional-movement program designed to activate hard-to-target muscles is offering daily toning and strengthening workouts on its Instagram Live. If you've got time to spare (and energy to burn), use the code ONEPVOLVE to avail of its free 30-day trial to access on-demand, high-intensity, low-impact classes and create custom workout calendars.

STRONG by Zumba

STRONG by Zumba's YouTube channel has plenty of no-equipment, on-demand workouts in several languages. Hone your form with how-to videos before getting your heart racing with high-energy routines (choose from seven-, 20- or 30-minute sequences) synced to music.

Discover More
Pocket Personal Trainers and Digital Dance Classes: The Best Workout Apps for Busy Travellers