Fitness online: 10 FREE exercise classes and apps

Are you thinking of joining the gym in the new year? Joining a gym can be expensive, especially if you don’t use your membership regularly. Plus, you may find yourself trapped in a contract and forced to pay fees you suddenly can’t afford.

But if fitness is your goal, don’t despair. Here’s our helpful guide to FREE fitness online. All these apps and classes won’t cost you a penny, and we think there’s something for everyone.

1. NHS fitness online

If you don’t like exercise, you probably just haven’t found the right exercise for you!

The NHS website features a series of free exercise videos including yoga and pilates (see below), aerobics, and strength & resistance. You can try any of the classes to discover what you most enjoy.

2. Couch to 5K

If you haven’t taken up running before and you want to be able to run 5K in just 9 weeks, the NHS Couch to 5K app comes highly recommended.

The program works best if you can commit to jogging 3 times a week, so you run alternate days. It starts with a gentle mix of running and walking before building up to longer runs in week 6.

Once you can gently jog for 8 minutes without stopping, you’ll find that it’s surprisingly easy to jog for 30 minutes, which is the end goal. At this point, it’s more of an exercise in psychology than physical fitness.

All you need to start is a phone with the app installed, a pair of runner’s headphones (they have a plastic piece that loops around your ear to stop them falling out), and a way to hold your phone, like a running belt.

If you can afford it, we recommend that you buy running trainers to support your ankles, preferably fitted for you at a specialist running shop. However, this isn’t essential.

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3. NHS pilates

This is a free 45-minute video to introduce newbies to pilates. If you don’t know the difference between yoga and pilates so you don’t know which to choose try this class and the NHS vinyasa flow yoga class below.

Pilates is great for improving muscle strength, flexibility and balance. It’s also very relaxing and perfect for people of all ages and fitness levels.

All you need is a yoga mat, but if you don’t have one a towel is fine.

4. Pilates Live

Pilates Live is brilliant in our opinion! There are a range of free easy, moderate and tough classes to choose from, and they’re between 10 minutes to over 40 minutes long.

The instructor, Vicky, is a trained physiotherapist and pilates instructor with a post graduate certificate in Sports Injury Management. If you want to improve posture, flexibility and muscle strength you couldn’t be in better hands.

5. NHS Vinyasa flow yoga video

This free NHS 50-minute yoga video is the perfect introduction to yoga for beginners.

If you want to find out how yoga can help you with flexibility, aches and pains, stress or depression this is a great class.

Like pilates, the only equipment you need is a yoga mat.

6. Free yoga with Adriene

Adriene is an experienced yoga teacher who is offering a free 30-day yoga program starting on 2nd January 2023. Whether you’ve practiced yoga before or not, it’s worth exploring. The idea is to help people to relax during difficult times, to enjoy yoga and to improve flexibility.

If you want to try Adriene’s classes at any time, simply go to YouTube and type in ‘yoga with Adriene’ or ‘yoga with Adriene beginners’.

7. Simply Yoga

Simply Yoga is a free app with lots of different classes. You can choose from 20-minute, 40-minute or 60-minute routines, depending on how much time you have that day. There are classes for beginners as well as those who are experienced.

All the instructors on the app are trained professionals. Whether your goal is relaxation, general all body fitness or to lose weight, you’ll find the class for you.

8. Joe Wicks workout videos

Joe Wicks was famous for his YouTube children’s PE classes during lockdown, and he’s also made plenty of free workout videos for adults. If you want a good cardio workout, then Joe’s classes may be for you.

If you’re new to fitness, we recommend starting with Joe’s 15-minute low impact beginner’s workout.

9. Kayla Itsines full body workouts

Kayla’s videos on YouTube are high intensity and you will definitely sweat!

If you’re a beginner, type ‘Kayla Itsines beginners’ into YouTube. Kayla Itsine’s Full Body Workout for Beginners is the best video to start with.

A word of warning, interpret ‘beginner’ in the loosest sense!

10. PopSugar Fitness

If you’re looking for fun 30-minute dance workouts, check out PopSugar Fitness on YouTube. The routines are aimed at motivating a young audience, but they’re suitable for all ages.

Professional dancer, Luis Cervants teaches new moves in every video, so you definitely won’t get bored. However, the music and groovy presentation are a bit like marmite – you’ll either love it or hate it!

New year, new you

We hope our guide to free fitness online gets your new year off to the best start. And if you’re feeling sluggish after New Year’s Eve partying, please find more healthy tips in our article What’s the best way to detox your body in 24 hours?

To start 2023 feeling well, why not also try our Immunity supplement? It’s formulated with 24 essential vitamins and minerals to help your body to fend off all those winter bugs and germs!