Free at-home workouts you can do while in self-isolation due to the coronavirus

Stay fit and healthy, even while you're stuck at home.
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With self isolation and working from home will be the new normal for the foreseeable future in the wake of the COVID-19 pandemic, figuring out how to stay physically and mentally fit for the next few weeks going to become a huge priority.

But with many gyms closed, or offering reduced classes, and public health experts warning us to practise “social distancing”, it’s becoming difficult to stick to our regular exercise routines.

While at-home workout programs have boomed in recent years, for those of us used to exercising in a shared public space, we now have to get used to working out in a new environment.

Yet thankfully, we won’t have to cough up the cash to pay for a new at-home fitness membership, because the are loads of free apps already available, plus many of the most popular online fitness programs are offering free classes, deals and even live group workouts on social media, as a way to show their support to those of us stuck at home.

So if you’re looking for a fun (and free!) way to move your body at home while you’re in quarantine, keep on scrolling for some awesome workouts you can do in the comfort of your own living room.

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Workout at home with Chris Hemsworth’s fitness program, Centr

Chris Hemsworth is famous for his Hollywood-worthy muscles.

(Image: Instagram)

Certified demigod Chris Hemsworth has a bit of a side hustle to complement his acting career.

His Centr fitness app is an at-home workout program that collates workouts from some of the best trainers in the world.

Now, in order to help his fans stay fit at home in the wake of gym and fitness studio closures, Chris is temporarily waiving the app’s usual fees for new users.

“During this period of self isolation and uncertainty, I am offering six weeks of my health and fitness program Centrfit for FREE! Go to and sign-up,” Chris wrote on Instagram.

“Centr was founded to make health and happiness accessible to all, and I hope that this will make that access even easier during the current global health crisis.”

The Thor star said now more than ever it is important to focus on what he believes to be the three key ingredients to living a happier and healthier life – “movement, nutrition, and mental fitness.”

As well as workouts, the Centr app features recipes and meal plan ideas to keep your health goals on track during self isolation.

Love this Chris!

WATCH BELOW: See Chris announce the news to his 39.8 million followers on Instagram. Story continues after video.

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28 by Sam Wood

Former Bachie star Sam Wood, who found love with Snezana Markoski on the third season of The Bachelor in 2015, now runs his own online fitness program called 28 by Sam Wood.

The 28-minute high intensity at-home workouts are designed to be completed in the comfort of your own house, plus they’re kid-friendly, so they’re perfect for busy parents.

Sam (right) with his wife Snez, her daughter Eve from a previous relationship, and the couple’s two children Willow and Charlie.

(Image: Instagram)

And now, Sam has set up free live workouts via his Instagram and Facebook accounts.

“Ok Australia (or anyone around the world for that matter) let’s come together and boost immunity and community during this tough time,” Sam wrote on his social media pages earlier this week.

“I will be streaming LIVE workouts that you can do from home for anyone that wants to join. Let’s stay safe, fit and strong and have some fun while we do it. I’ll provide modifications as we go to assist all fitness levels and no equipment needed unless specified.”

You can find out more details on Sam’s Instagram account and his Facebook page, or check out the graphic below.

Keep It Cleaner (KIC)

Influences Steph Claire Smith and Laura Henshaw are the founders of the popular KIC program.

(Image: Instagram)

Aussie models and influencers Steph Claire Smith and Laura Henshaw are the founders of Keep It Cleaner, or KIC, as it is known to their thousands of young female fans. Fans adore the duo’s body-positive approach to fitness that focuses on strength and feeling good, as opposed to a number on a scale or clothing tag.

Their KIC workouts can usually be completed at home or in a gym, but now the duo have launched a “free online KIC gym”, offering live fitness HIIT (high intensity interval training) and strength classes on social media, completely free of charge.

For the next two weeks, Steph and Laura will be hosting free workouts on Wednesday and Friday mornings at 7am on the brand’s Facebook and Instagram pages.

“At KIC, our mission has always been to provide easily accessible ways for our community to lead an active lifestyle. With recent events taking place around the world at the moment, we understand getting to the gym can be more difficult than usual,” read a statement on the KIC social accounts.

“We want to ensure we are offering ways in which we can continue to stay connected, but also encourage overall wellbeing during this challenging time. We will be offering free live online workouts hosted by Steph Claire Smith & Laura Henshaw to help you remain calm and active with an inspiring community.

“With no equipment required, these sweat sessions will promise to get your heart racing, all from the comfort of your own living room.

In these unique times, let’s come together and be there for one another.”

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Nike Training App

You don’t have to own a single piece of Nike clothing to benefit from the sportswear giant’s amazing free Nike Training App.

The app has been around for years and features a huge range of workouts, which cater for every fitness level, and can be completed either at home or in a gym.

You can select your desired workout by time (from as little as a seven minute set to a full 45-minute session), style (Strength, Endurance or Mobility) or difficulty level.

The various options available on the Nike Training App.

(Image: Nike)

Plus, if you’re stuck at home with no access to proper gym equipment, you can enter that preference into the app and still get in a solid sweat session.

Remember, burpees, push-ups, mountain climbers and lunges only require your bodyweight!

Find out more at

Down Dog

If you’re a huge yoga fan, you might be sorely missing your regular studio group classes right now.

But popular fitness app Down Dog has made all of its services, as well as its other apps including Yoga for Beginners, HIIT, Barre, and 7 Minute Workout, completely free until April 1.

“Due to the current outbreak, many people are avoiding gathering in large groups, including at yoga studios and other fitness spaces. We believe that stressful times like these are precisely when people need wellness practices the most, and we are committed to doing our part to help out,” Down Dog says on its website.

“So that anyone who wants to practice at home can do so, we are making all of our apps – Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout – completely free until April 1st. We hope that everyone will stay healthy and safe in these uncertain times.”


WATCH BELOW: Elsa Pataky gets her equipment-free workout in on the beach. Story continues after video.

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Tiffiny Hall’s free Instagram workouts

Former The Biggest Loser trainer Tiffiny Hall runs her own exercise program called TiffXO, but you don’t have to sign up for a proper membership to get the benefits of Tiff’s expert fitness training.

The wife of comedian Ed Kavalee regularly shares free workout routines on her Instagram account (you can find some examples here, here, here and here), and they can usually be done at home with little to no equipment.

For more workouts, click on this Instagram post from Tiff below (Side note: If you’re looking for some motivation, how about that body?!) and take a peek at her page.

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