Stay fit during isolation: The best free online workouts

Apr 13, 2020
You don't need a gym to get in shape. Source: Getty.

Since gyms and fitness centres were forced to close their doors for the foreseeable future as part of the new restrictions put in place to stop the spread of Covid-19, you might’ve been left wondering how to stay active while in self-isolation. The good news is, thanks to technology, you can find a wide variety of workout videos online, from yoga classes and full-body workouts to dance workouts you can do at home — all you need is a good internet connection and a little bit of space! Here are some of our favourites.


There’s a good chance you’ve heard about Zumba — an exercise fitness program that combines upbeat music with dance moves. If you haven’t jumped on the Zumba bandwagon yet, now might be a good time to try! Put simply, Zumba is an aerobic workout that features Latin-inspired dances at its core, such as samba, salsa, and merengue. It also incorporates toning exercises like squats and lunges.


Blogilates is a popular YouTube channel run by American fitness guru Cassey Ho. Her workout videos are inspired by Pilates, a form of low-impact exercise that aims to strengthen muscles. Better yet, in response to the coronavirus outbreak, Ho has created a 14-day quarantine workout plan which is made up of a variety of 30-minute circuits focusing exclusively on muscle toning and cardio.

28 by Sam Wood

Personal trainer Sam Wood is offering free live-at-home workouts every morning at 9am on his Facebook page, 28 by Sam Wood. The 28-minute high-intensity workouts are designed to be completed in the comfort of your own home, so you won’t need a thing! The workouts are made up of a variety of strength training exercises such as squats, lunges and pushups.


If you’re a yoga fan, Lululemon, the popular activewear brand, has lots of workout videos on its YouTube channel. If you’re just starting out, there’s also a bunch of videos for beginners. The activewear brand has a variety of meditation videos online too. As everyone is experiencing some degree of stress due to the coronavirus pandemic, if you haven’t tried meditation before, now is the perfect opportunity to do so. A regular practice can eliminate stress, release feel-good chemicals, and increase relaxation and has also been linked to a reduced risk of developing depression.

Keep It Cleaner

In response to the coronavirus outbreak, Aussie fitness empire Keep It Cleaner has launched a virtual gym. It’s free and there are classes every Wednesday and Friday at 7am. Wednesdays will be strength workouts and Fridays will be high-intensity interval training (HIIT ) workouts — a HIIT workout mixes short bursts of high-intensity cardio and strength exercises with even shorter rest periods. The best part is, no equipment needed!

Nike Training Club

Normally $15 per month, the Nike Training Club app is now free, offering a wide variety of workouts, from strength training and core workouts to cardio sessions. When you sign up you’ll also get access to nutrition, sleep, mindset, and recovery tips from experts.


If you’re a fan of walking but sick of tracking the same old route, then this app is for you! MapMyWalk allows you to set goals and track everything about your walk — from distance and speed to duration, steps and calories burned. You can also select routes that other MapMyWalk users have done in your area. MapMyWalk is available for iOS and Android.

Queensland Health

Not keen on fast-paced workouts? Queensland Health has a collection of free exercise videos online. Whether you’re a beginner or looking for something a bit more intense, there’s something for everyone. Examples of exercises include pushups, chair leg squats, jumping jacks and crunches. There’s also a variety of exercise videos focussing on toning, strength, and balance.

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