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Free Exercises Workouts: Get Fit Without Spending a Dime


By elsayed gamal elsayedPublished 22 days ago 5 min read
Free Exercises Workouts: Get Fit Without Spending a Dime
Photo by Scott Webb on Unsplash

Staying fit and healthy doesn't have to come with a hefty price tag. There are countless ways to get in shape without spending a dime, thanks to the plethora of free resources available online. From YouTube fitness channels to fitness apps, there's something for everyone. Let's dive into how you can get fit for free with effective exercises and workouts.

Why Choose Free Workouts?

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Free workouts are accessible to everyone. Whether you're a beginner or a seasoned fitness enthusiast, you can find resources that suit your level and goals without any cost barrier.

Variety of Options

From high-intensity interval training (HIIT) to yoga, free workouts offer a wide variety of options. You can switch up your routine as often as you like without being tied down to a single program or subscription.


With free workouts available online, you can exercise at any time and place that suits you. No need to commute to the gym or adhere to a specific class schedule.

Top Free Fitness Channels on YouTube

YouTube is a treasure trove of free fitness content. Here are some top channels that offer high-quality workouts:

Fitness Blender

Fitness Blender offers a wide range of workout videos, from beginner to advanced levels. Their content includes cardio, strength training, and flexibility exercises, all led by professional trainers.


Blogilates, created by Cassey Ho, focuses on Pilates and bodyweight exercises. The channel is known for its upbeat and motivational style, making workouts enjoyable and effective.

Yoga with Adriene

For those who prefer a more mindful approach to fitness, Yoga with Adriene provides free yoga videos suitable for all levels. Adriene’s soothing voice and clear instructions make her sessions perfect for both beginners and experienced yogis.

Free Fitness Apps to Download

Fitness apps can be a great way to track your progress and stay motivated. Here are some free apps that offer excellent workout plans:

Nike Training Club

Nike Training Club offers a variety of workouts, including strength, endurance, and mobility exercises. The app provides personalized training recommendations based on your fitness level and goals.

7 Minute Workout

This app is perfect for those with a busy schedule. The 7 Minute Workout app offers quick, high-intensity workouts that you can do anywhere, requiring no equipment.


While primarily known as a calorie and nutrition tracker, MyFitnessPal also offers free workout routines and community support to help you stay on track with your fitness goals.

Creating Your Own Home Workout Routine

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Identify Your Fitness Goals

Before starting any workout routine, it's important to identify your fitness goals. Are you looking to lose weight, build muscle, increase flexibility, or improve your overall health? Knowing your goals will help you choose the right exercises.

Basic Equipment You Might Need

While many exercises can be done with just your body weight, having some basic equipment can enhance your workouts. Consider investing in:

- A yoga mat

- Resistance bands

- Dumbbells

- A jump rope

Sample Home Workout Routine

Here’s a sample workout routine that you can do at home without any equipment:

Warm-Up (5-10 minutes)

- Jumping jacks

- High knees

- Arm circles

Full-Body Workout (3 sets of each exercise)

- Push-ups: 10-15 reps

- Squats: 15-20 reps

- Plank: 30-60 seconds

- Lunges: 10-15 reps per leg

- Bicycle crunches: 15-20 reps per side

Cool Down (5-10 minutes)

- Stretching exercises focusing on all major muscle groups

Staying Motivated with Free Workouts

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Set Realistic Goals

Setting achievable goals is crucial for staying motivated. Break down your fitness goals into smaller, manageable milestones and celebrate your progress along the way.

Find a Workout Buddy

Working out with a friend, even virtually, can increase accountability and make exercising more enjoyable. Share your progress and motivate each other to stay on track.

Track Your Progress

Keep a fitness journal or use an app to track your workouts, nutrition, and overall progress. Seeing your improvements over time can be a powerful motivator.

The Role of Nutrition in Fitness

Balanced Diet

A balanced diet is essential for achieving your fitness goals. Focus on consuming a variety of nutrient-dense foods, including:

- Lean proteins

- Whole grains

- Fruits and vegetables

- Healthy fats


Staying hydrated is crucial for maintaining energy levels and overall health. Aim to drink at least 8 glasses of water a day, and more if you're exercising intensely.


While it's best to get your nutrients from food, some people may benefit from supplements. Consult with a healthcare provider to determine if you need any supplements based on your diet and fitness goals.

Benefits of Free Workouts

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Cost Savings

The most obvious benefit of free workouts is the cost savings. You can achieve your fitness goals without spending money on gym memberships or expensive fitness programs.


Free workouts allow you to be flexible with your routine. You can exercise whenever and wherever it suits you, making it easier to fit fitness into your busy schedule.

Diverse Resources

With so many free resources available, you can continually try new workouts and keep your routine fresh and exciting. This variety can help prevent boredom and keep you motivated.

Common Challenges and How to Overcome Them

Lack of Motivation

It's normal to experience dips in motivation. To combat this, set small, achievable goals, mix up your routine, and find a workout buddy for accountability.

Limited Space

If you're working out in a small space, focus on exercises that don't require much room, such as bodyweight exercises or yoga. Rearrange furniture if needed to create a workout area.

No Equipment

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No equipment? No problem! Many effective workouts rely solely on bodyweight exercises. If you want to add resistance, use household items like water bottles or backpacks filled with books.

Incorporating Rest and Recovery

Importance of Rest Days

Rest days are crucial for allowing your muscles to recover and grow stronger. Aim to include at least one or two rest days in your weekly routine.

Active Recovery

Active recovery involves low-intensity activities like walking, stretching, or yoga. These activities can help reduce muscle soreness and improve flexibility without overloading your body.

Listening to Your Body

Pay attention to how your body feels. If you're experiencing pain or extreme fatigue, it might be a sign that you need to take a break or modify your workouts.

Tired of Spinning Your Wheels? Get Your Free Sample of "Old School New Body" Workouts Today!


Getting fit for free is entirely possible with the right resources and mindset. By leveraging free online workouts, fitness apps, and simple home equipment, you can create an effective and enjoyable fitness routine. Stay motivated, set realistic goals, and remember that consistency is key. With these tools at your disposal, you can achieve your fitness goals without spending a penny.

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