Free Workouts You Can Do at Home

Hi again, friends! I know I just posted yesterday but I've made it my personal mission to help and support as many as people as possible during this time, whether it be through fun activities you can do with your kids or with ways to stay healthy and active while stuck at home.

Let me tell you a bit more about me...

In 2015, I made a decision to partner with Team Beachbody after I fell in love with the supportive community during my first at-home boot camp. I did 21 Day Fix, a 3 week workout program that combines 30 minute weight lifting, cardio, yoga and pilates workouts with a color coded container system to help balance food portions and macronutrients. I lost 8 inches in that 3 weeks and became a believer in home fitness. As someone who already loved living an active healthy lifestyle and helping others do the same, it was an obvious choice and natural transition to Coach.

In the past 4 years, I've been both honored and humbled to help dozens of people reclaim their health and achieve their fitness goals with Beachbody fitness and nutritional programs, supplements, while also providing them with 1:1 coaching and group support.

In this time of uncertainty, I feel it's more important than ever that we focus on the controllable. For me, that means continuing my meditation practice to say centered and grounded, moving my body daily and sticking to my 80/20 nutrition mindset. I know many of my friends have lost access to their gyms right now so I wanted to share an alternative with you to help you stay active. I also know that many of us are quarantined with our kiddos and are probably going a little stir crazy--this is for you, too.

Exercising for at least 150 minutes a week is a great way to boost your immune system and it also gives you more energy, while helping you stay fit while being stuck at home. It's a win-win.


Are you ready to get moving but don't know where to start?

Here are all the FREE workouts you can do on Beachbody On Demand that includes sample workouts from our newest and most popular programs.

Note: A Beachbody On Demand membership is required to access the full program.

Free Workouts on Beachbody On Demand

Shaun T Exclusive Workouts

Shaun T created two new, 25-minute workouts that feature a compilation of moves from all of Shaun’s workout programs, including Focus T25, Insanity, Shaun Week, Hip Hop Abs, and more.

10 Rounds Sample Workout

Joel Freeman’s shadow boxing program consists of three days of boxing training plus two days of strength-building workouts.

Learn more about 10 Rounds and try the free sample workout.

Barre Blend Sample Workout

Elise Joan’s program is a low-impact, total-body workout that’s a fusion of ballet barre, Pilates, and cardio interval training.

Learn more about Barre Blend and try the free sample workout.

4 Weeks of THE PREP Sample Workout

This program from Amoila Cesar is designed to help you get ready for 6 Weeks of THE WORK or any advanced Beachbody program.

Learn more about 4 Weeks of THE PREP and try the free sample workout.

6 Weeks of THE WORK Sample Workout

Amoila Cesar’s program is based on six primary training elements: strength, hypertrophy, endurance, power, agility, and mobility.

Learn more about 6 Weeks of THE WORK and try the free sample workout.

Morning Meltdown 100 Sample Workout

This program from Jericho McMatthews includes a variety of training methods including HIIT, resistance, active recovery, mobility, and more.

Learn more about Morning Meltdown 100 and try the free sample workout.

21 Day Fix Real-Time Sample Workout

This updated version of 21 Day Fix with Autumn Calabrese is a fresh take on the original workouts plus some new moves.

Learn more about 21 Day Fix Real-Time and try the free sample workout.

21 Day Fix EXTREME Real-Time Sample Workout

Autumn re-shot 21 Day Fix EXTREME, which now features original and real-time EXTREME workouts.

Learn more about 21 Day Fix EXTREME and try the free sample workout.

Transform :20 Sample Workout

With this step program from Shaun T, you can get a total-body workout in 20 minutes.

Learn more about Transform :20 and try the free sample workout.

LIIFT4 Sample Workout

Joel Freeman combines heavy lifting and intense cardio in 32 unique, real-time workouts.

Learn more about LIIFT4 and try the free sample workout.

Clean Week

Clean Week with Megan Davies is a seven-day fitness and nutrition program designed to help you kick-start healthy habits.

Learn more about Clean Week and try the free workouts.

Mes de Mas Sample Workout (Spanish)

This program from Idalis Velazquez features super-efficient workouts, easy meal plans, and healthy recipes that anyone can master.

Learn more about Mes de Mas and try the free sample workout.

Beachbody Kids Workouts

During this unprecedented time, we want to continue helping families stay healthy and sane by offering some fun ways to expend energy together.

There is now a selection of Beachbody Kids Workouts free for all to access with no Beachbody On Demand registration required. We hope you’ll use these workouts to make family fitness fun and a part of your daily routine!

Check out the free kids workouts.

Ready for more? Then sign up for a Beachbody On Demand membership and check out even more of our premium at-home workout programs or, if you'd like to complete a program with my 1:1 support and guidance, please complete my Free Wellness Assessment to discuss your goals and I'll design a customized plan just for you.

Please don't hesitate to reach out by emailing me if you have any questions or if I can be of any support to you with your health and fitness right now.

Much love,


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