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These Are The Best Free Workouts On The Internet Right Now

23rd January 2023

Fitness Health

23rd January 2023

By Vikki Rich

It’s safe to say that with increased working from home and the cost-of-living crisis, people don’t necessarily want to be spending money on a gym membership. However, thanks to the wonderful world wide web, we have access to thousands of free workouts that we can enjoy from the comfort of our own homes. So, if doing the perfect squat with an audience isn’t your thing, and you want to get fit on a budget, you going to want to read on. We have put together the best free workouts you can do at home, so you can get fit, healthy and feel good from your own four walls!

Free workout apps

We don’t like to assume, but everyone has a smartphone, right? So that means we all have access to the wonders of the app world. There are plenty of free apps out there for us to try and love (hopefully). The first of our favourites is the Nike Training Club, this app gives you access to over 200 free workouts including training programmes that are targeted, and yoga sessions. There’s something for everyone. This app gives you everything from workout videos, to live sessions and a whole community of like-minded home work-outers!

If you’re into online communities, then this next one is for you. Strava is the largest sports community in the world. And you have access to it on your phone. The Strava app allows you to record over 30 activities to measure your progress, explore and connect. Allowing you to set records and motivate you to stay consistent and get moving! It’s a fantastic way to measure your progress and keep up with the good work.

Another great fitness app is “FitOn”. With unlimited access to workouts from celebrity trainers. So, if you have a favourite fitness celebrity, you can keep up with their workouts. It’s not just all about the cardio workouts though, you can access meditation videos too. So, you can work out or meditate from anywhere in the world, with no equipment required! No excuses allowed stick on that home workout playlist and you’re good to go!

Free workout plans

Okay, so the start of the year or even the month can be motivating. The idea of starting fresh and keeping fit may be appealing, but it’s easy to fall out of routine. If you don’t have a PT then it’s even easier to find excuses not to workout. With a free workout plan, you have the commitment of a workout routine to keep you going, but without the added cost.

This is why we love Muscle And Strength. A database full of workout routines for you to download for free. You can choose from many different categories to best suit your needs. For example, there are specific workouts for men and women, full body, sports performance, beginner, and celebrity workouts, just to name a few! You certainly are spoilt for choice. There are times plans so you can keep to a routine and focus staying on track. Choose from 30 days, 10 weeks and 12 weeks.

Netflix workouts

Yes, you heard us right, Netflix now has free workouts for you to try out. From the 30th of December, the Nike training club has been available to everyone with a Netflix subscription. So, if you’ve already got one it’s available at no extra cost! There are multiple series for you to watch ranging from the basics, 10, 20, and, 30-minute workouts for those of you wanting a quick fix. As well as a “two weeks to a stronger core” series with 7 episodes. We can now ask Netflix and chill to move over and make room for Netflix and gym!

YouTube videos

Our trusty platform YouTube is the second most visited search engine on the web for a reason. It’s filled with everything from influencer vlogs to what we’re after, home workout videos. If there’s something specific you want, you can search the details on YouTube and you see an array of different videos for you to choose from.

If you have a certain celeb in mind, for example, you may have heard of Joe Wicks. Well, YouTube isn’t short of its content for you to enjoy. Covid-19 brought his workout videos to light with many people wanting to keep fit in lockdown. They were a hit and still are, with over 2.82 million subscribers Joe Wicks is certainly a family favourite. You can find all his videos on The Body Coach TV channel.

If you were after something a little more “mind and soul”, yoga with Adrienne has a fantastic free 30-day yoga journey called “Center” on her YouTube channel. It focuses on the connection between your brain, body soul and heart. So not only does it let you practice your yoga but also the psychology behind it. Every day for 30 days you receive an email to check in on you, and your yoga journey. This 30-day journey is an exercise for your body and your mental health, plus, her dog Angie features too, win-win!

You should now have a good selection of home workouts to get stuck into, don’t forget there are many ways to keep fit. If you want to support your energy in your workouts why not try our Fit Protein powder to help boost the energy you may be lacking? It’s wonderfully vegan and packed with active ingredients that support muscle repair and recovery and boosts not only your energy but your vitality too.

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Other Insights

New Year, New Diet?

New Year, New Diet?

The new year is here, and with it comes the inevitable question: “What’s the best diet to follow this year?” It’s an exciting thought, isn’t it? A fresh start. A chance to get fit, shed some weight, and hit reset on your health. And while the latest trends and diets promise to be “the one,” let’s take a moment to slow down and look at what really works. The Hard Truth Most diets fail not because they don’t work, but because they don’t fit into real life. Think about it. You’re pumped, you’re excited, and you’re unstoppable — for about two weeks. Then life happens. Motivation fades (statistically, most resolutions crumble by mid-January), the restrictive nature of your new plan starts to feel like a burden, and it all falls apart. Sound familiar? The issue isn’t necessarily the diet itself — it’s that most diets aren’t realistic. You don’t need to overhaul your entire lifestyle or follow extreme rules to get healthier. In fact, sometimes the simplest, most sustainable habits will give you the biggest results. But let’s not completely dismiss diets. Different approaches work for different people. So, let’s take a closer look at some of the most popular diets right now, their pros and cons, and whether they might work for you. Keto (Low Carb, High Fat) Pros: Proven to help with rapid weight loss and can regulate blood sugar levels. For those with insulin sensitivity or certain health conditions, it can be transformative. Cons: Extremely restrictive. Eliminates most carbs, which can be a nightmare if you love bread, rice, or pasta. Social situations? Awkward. Meal planning? Time-consuming. Real Talk: If you’re someone who can commit to a high-fat, low-carb diet, it’s effective. But if your idea of happiness is pizza night, Keto might feel like a punishment. Proceed with caution. Paleo (Eat Like a Caveman) Pros: Encourages whole, unprocessed foods like lean proteins, veggies, and healthy fats. It’s a good way to clean up your eating habits. Cons: Cuts out entire food groups like dairy, grains, and legumes. Goodbye peanut butter sandwiches. Real Talk: Paleo is great if you enjoy simple meals and want to avoid processed foods. But for most people, cutting out grains and dairy forever is a tall order. Intermittent Fasting (Timing Over Calories) Pros: Simplifies eating patterns and can help with weight loss without needing to obsess over calorie counting. Cons: Not ideal for those who experience energy crashes or get “hangry.” Skipping meals isn’t for everyone. Real Talk: If you thrive with structure and enjoy skipping breakfast, intermittent fasting can work. But if skipping meals leaves you cranky or fatigued, it’s probably not the best fit. Mediterranean Diet (The Gold Standard) Pros: Loads of research supports its benefits for heart health, weight maintenance, and longevity. A balanced mix of carbs, fats, and proteins makes it more sustainable long-term. Cons: It’s less trendy, which means it doesn’t always grab the spotlight. Plus, it might require some adjustments if your current diet is heavy on processed foods. Real Talk: This is less of a “diet” and more of a lifestyle change. If you’re looking for something sustainable and flexible, the Mediterranean diet is a great option. So, What’s the Answer? Forget about finding the perfect diet. The truth is the best diet is the one that works for you. Here’s the formula that never fails: Eat nutritious food in balanced portions. Move your body regularly (whatever movement you enjoy!). Prioritise sleep — the underrated superhero of health. Sustainability is key. A diet should fit into your life, not the other way around. If it feels like torture or disrupts every meal with friends or family, it’s not going to last. It’s also worth considering why you’re dieting. If you’re looking for weight loss, remember that consistency beats intensity. Healthy habits — like eating balanced meals and getting regular exercise — will take you farther than any extreme diet ever could. A Word on Motivation Here’s the catch: motivation is temporary. It’s the honeymoon phase of any resolution, but it doesn’t last. What does last is routine. Building habits that work for you — not against you — is the real secret to success. No single diet is the holy grail. The truth is that most diets will work if you stick to them. The challenge is finding something that fits into your life seamlessly. That’s why it’s better to focus on balance and habits rather than perfection. My Diet Advice for 2025 Diets can be useful tools, but they’re not magic. Start small. Incorporate more whole foods and keep your portions in check. Move your body in a way that feels good — not as punishment, but as celebration. And don’t underestimate the power of great sleep. There’s no shame in trying a trendy diet if it motivates you to kickstart your health journey. Just remember, a diet is a tool, not a magic solution. If it doesn’t fit your lifestyle, it’s not you failing — it’s the diet and don’t beat yourself up about it. Focus on building habits you can stick with and remember that health isn’t a sprint, it’s a marathon.
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How to Beat Imposter Syndrome, According to Experts

How to Beat Imposter Syndrome, According to Experts

Do you ever feel like a fraud at work? Or worry that people won’t love the ‘real’ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, you’re not the only one.  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. While imposter syndrome can feel deflating and challenging, the good news is that there are steps you can take to overcome self-doubt and boost self-confidence, so you stop holding yourself back from reaching your full potential To help you leave imposter syndrome behind for good, we spoke to two experts to bring you everything you need to know including how to spot it and how to beat it.  What Is Imposter Syndrome? “Imposter syndrome is the overwhelming feeling of self-doubt or fear of being exposed as a ‘fraud’,” explains Holistic Health & Wellness Coach Christina Calderwood. When we experience imposter syndrome it’s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. “Those with imposter syndrome worry that others will eventually uncover the ‘truth’ and see their perceived lack of skill and capability, despite evidence of their success and achievements,” Christina adds.  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. According to Christina, some of the most common thoughts people with imposter syndrome may have include:  I don't deserve this success, I just got lucky. I'm not as smart or talented as they think I am. I'm afraid they will find out I don't know what I'm doing. I’m afraid they will see the ‘real’ me and not like me for who I really am.  I have to work harder than others to prove myself and achieve my goals. I can't make any mistakes or ask for help, or they will think I'm incompetent.  Why do we experience Imposter Syndrome “Imposter syndrome is more common than we might think and something we may experience at different stages of life,” mindset and confidence coach Francesca Nervegna tells us. With research suggesting that up to 70% of us may experience imposter syndrome in our lifetime, this fear-driven mindset can affect anyone at any time, regardless of their age, gender or profession.  There are many reasons why we may experience imposter syndrome, some of these include striving for perfectionism, our upbringing, facing a new challenge and social comparison.  “Perfectionism is another way that self-sabotage and imposter syndrome can disguise themselves,” explains Christina. “Holding ourselves to unrealistic standards and expectations stops us from going after our dreams, let alone even trying. This happens when we are afraid of failing, of being seen, feeling vulnerable or not feeling as good as others.”  The environment in which we grew up in can also lead us to strive for perfectionism and experience imposter syndrome. “People who grew up in environments with high expectations or where success was often compared to others' achievements may have internalised the belief that they need to constantly prove their worth,'' Christina adds.  Similarly, a big life change that involves taking the leap before we feel ‘ready’, such as a new job or promotion, can trigger self-doubt and feelings of imposter syndrome.  We may experience imposter syndrome when we compare ourselves to others, either those around us or on social media. “The grass may seem greener on the other side, we might think that others are better than us and start to compare ourselves to them and compete with them in our minds,” Francesca adds.  Christina echoes this: “We're constantly bombarded with messages that our worth is tied to our achievements and external validation. The pressure to meet these unrealistic standards can be overwhelming.” Christina believes that social media makes this worse by only showing us the highlights, making it seem like everyone else has got everything together while we are struggling.  Stereotypes can also lead to feelings of imposter syndrome. “Individuals from underrepresented groups may feel added pressure to succeed and represent their group positively, which can contribute to imposter syndrome,” Christina explains. “They might also face implicit or explicit biases that undermine their confidence.” How to beat Imposter Syndrome The first step to beating imposter syndrome is becoming aware of it and identifying that we have self-limiting beliefs. “Once we identify it, we are already one step ahead and we can start working on it,” Francesca explains.  Acknowledge your feelings To start identifying your limiting beliefs and find clarity around why these thoughts or feelings are coming up, Francesca suggests journaling. Once you identify your negative thoughts and the beliefs that fuel them, you can start to work on overcoming them.  Christina suggests using a technique called cognitive reframing, which involves replacing your negative thoughts with more positive and realistic ones.  This could include something like:  I deserve this success because I worked hard for it and I have the right skills and qualifications.  I don't have to know everything, no one does. I can learn from my mistakes and ask for help when I need it. I deserve love and a fulfilling relationship because I offer kindness, respect, and genuine care. I don’t need to be perfect in a relationship; no one is. Celebrate your achievements No matter how big or small, taking time to reflect on your accomplishments and celebrating your achievements will help to shift your mindset and reduce feelings of imposter syndrome. “Create a folder where you list down any positive feedback, milestones and accomplishments, or keep a journal with your successes, big & small. Come back to them whenever self-doubt creeps in,” Christina advises.  Share your experiences Opening up to trusted friends about your experiences may help you to feel less alone, and connect with others around you who are also experiencing imposter syndrome. “Sometimes, just hearing others say they’ve felt the same way can be incredibly validating.” Christina says.  Challenge negative thoughts Whenever you catch yourself thinking a negative thought, such as ‘I’m not good enough’, counter it with evidence that shows you it’s untrue. “Often, you’ll find that the negative thoughts are baseless and you have far more examples of why you are good enough, exactly as you are. “ Christina says.  Francesca often uses positive affirmations with her clients, to help them require their brain and replace old patterns and limiting beliefs with new ones.  “You can also use positive affirmations to rewire your brain and replace old patterns and limiting beliefs with new ones,” Francesca adds. “Your brain will believe anything that you tell it, if you are constantly affirming that you are an imposter and you are not good enough, you will keep believing it. On the other hand, thanks to neuroplasticity, you can reprogram your brain to embrace more positive thoughts and, in turn, boost your confidence.” Shift to a growth mindset Beating imposter syndrome is all about shifting your mindset from striving for perfectionism to embracing growth. “If you are ready to stop self-sabotaging and stop letting your internal dialogue make you feel like an imposter you are going to have to let yourself be imperfect,” says Chrsitna. She adds: “Understand that mistakes and failures are part of life and a fundamental part of the learning process. Remember, courage comes first, confidence follows.”
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