12 Free No-Equipment Workouts to Try at Home

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

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


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


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

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


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