Training Plans

A free 4-week plan of short, no-equipment home workouts that mixes full body, low-impact cardio, Pilates, walking and stretching.

Six weeks of joint-friendly home workouts with no jumping: low-impact cardio, walking, Pilates and strength, five days a week.

Four guided dumbbell sessions a week at home, building from beginner-paced 20-minute workouts to 30-minute full-body strength training.

Start yoga at home with four short practices a week, mostly from Yoga With Adriene, growing from 10-minute sessions to 30-minute flows.

A gentle 4-week plan for older adults: three sessions a week that start seated in a chair and build toward standing strength, balance and walking.

Four weeks of HIIT and dumbbell strength at home for intermediate exercisers: five sessions a week that build up to 35-minute workouts.

A 4-week mat Pilates plan for beginners: four sessions a week that build core strength and control, from 10-minute basics to 30-minute classes.

Get fit indoors with four walking workouts a week from Walk at Home and PS Fit, building from 10- to 20-minute walks to a 45-minute 5K at home.