Get in shape at home with these 4 free apps and sites

Another year, another fresh start. And if you’re like me, that fresh start often comes with the best intentions of getting into shape.

But then reality hits: It’s January, it’s cold, and the idea of leaving the house to brave the gym (and all the other resolution people) is wholly unappealing.

Fear not, fellow homebody. This year, we’re going to conquer those fitness goals from the comfort of our own living rooms. No gym fees, no icy commutes, no waiting in line for a treadmill.

Seven (iOS/Android)

For better or worse, if you have a phone and seven minutes, you no longer have an excuse.

Seven is the heavy hitter in the “micro-workout” space. It focuses on high-intensity interval training (HIIT) circuits that require no equipment other than a chair and a wall.

While the app has a subscription Club for extra variety, the classic Full Body circuit is free and stays true to the original scientific study that started the craze. It’s gamified, too, so you earn achievements and lose “lives” if you skip a day.

Down Dog (iOS/Android/Web)

For those looking to find their zen while building strength and flexibility, Down Dog is a revelation.

While it offers premium subscriptions, the free version still provides a fantastic yoga experience. What sets it apart is its dynamic sequencing. Each time you start a practice, it generates a new flow, so you never get bored.

You can customize the length, focus (like hip openers or sun salutations), and even the instructor’s voice. It’s like having a personal yoga teacher on demand.

Nike Training Club (iOS/Android)

If you get bored with the same workouts time and time again, then Nike Training Club is for you.

This free (as in truly free) app is packed with hundreds of workouts, ranging from strength and endurance to yoga and mobility. You can filter by workout type, muscle group, equipment (or lack thereof), and even duration.

Many of the workouts are led by Nike master trainers, providing excellent guidance and motivation. It puts a massive, high-quality fitness library at your fingertips.

Darebee (Web)

My personal favorite, Darebee is a non-profit, completely free resource chock full of thousands of visual workouts that you can print out or follow on your phone.

It offers everything from ever-changing daily exercises to structured 30-day programs. It’s a community-run project that proves you don’t need a fancy subscription to get results.

If you’re looking for a straightforward, easy to follow, self-paced workout hub, this should be your first stop.