Workouts
Below are some common workouts that you can do on your own with little or no equipment.
Workout Content Type Description Published Activity Type
20 Min Full Body Workout – No Jumping (Beginner Friendly) Video Low-impact, no-jump full-body routine suitable for beginners in small spaces. 2023-12-31 Strength
5000 Steps Walking Workout | Hits of 2024 Video Indoor walking workout targeting about 5,000 steps with beginner-friendly low-impact moves. 2024-12-26 Endurance
Full Body Burn HIIT Workout – Beginner Friendly (No Jumping) Video Low-impact HIIT session using simple intervals and no jumping, designed for new exercisers. 2024-05-05 Endurance, Strength
45 Min Full Body Workout – Apartment & Small Space Video Equipment-free full-length workout including warm-up and cool-down for small spaces. 2023-11-06 Strength
NEW! 20 Minute Cardio Home HIIT Workout Video 20-minute full-body cardio HIIT with varied moves and simple work–rest intervals. 2024-08-03 Endurance
20 MIN FULL BODY WORKOUT – Beginner Version (No Equipment) Video Guided 20-minute follow-along beginner workout using bodyweight only and timed intervals. 2019-08-31 Strength
Build 30 Day 1 – 30-Minute Full Body Workout (Leg Focus) Video Day-one session of a guided 30-day series focusing on full-body strength with a leg emphasis. Strength
Best Beginner Workout Plan 2024 Video Instructional video walking through a progressive beginner strength plan with key compound lifts. 2024-06-23 Endurance, Strength
2024 Beginner Workout Series (Home Workout Playlist) Video playlist Multi-week beginner home workout playlist for rebuilding a fitness foundation with progression. 2024 General Fitness
First Quarter Workouts 2024 (Playlist) Video playlist Collection of 2024 cardio and strength home workouts including walking and full-body sessions. 2024 Endurance, Strength
Gym Workouts for Beginners Article Intro gym guide with sample machine-based and bodyweight workouts plus warm-up and cool-down tips. 2024-06-12 Strength
Beginner Workout Plan: 4-Week Strength Training & Cardio Program Article Four-week schedule blending strength, cardio, and mobility with exercise descriptions and weekly structure. 2024-12-15 Endurance, Movement, Strength
Beginner Workout Plan (30-Day Routine) Article Free 30-day at-home beginner plan combining strength, cardio, and mobility for consistency building. 2025-11-17 Endurance, Movement, Strength
Fitness for Beginners: A Step-by-Step Guide Article Stepwise overview on starting exercise, including goal setting and sample beginner workout structure. 2024-01-09 General Fitness
What Is a Good Beginner Exercise Routine? Article Explains key components of a beginner routine: aerobic work, strength training, balance, and flexibility. 2023-05-31 Endurance, Movement, Strength
How to Start Exercising: A Beginner’s Guide to Working Out Article Broad beginner guide covering benefits, frequency, safety, and simple starter program ideas. 2017-03-01 General Fitness
Fitness 101: The Absolute Beginner’s Guide to Exercise Article Introductory piece detailing basic exercise types, intensity, and how to progress safely. 2020-10-29 General Fitness
A Beginner’s Guide to Exercise Article Practical steps for easing into regular exercise and managing mindset barriers. 2022-02-20 Endurance
Exercise for Beginners: How to Start Article Starter guide with sample plans for different workout styles and stretching basics. 2022-09-20 Movement
Fitness Tips for Beginner Athletes (Slideshow) Article/slideshow Slide-based tips on starting safely, pacing workouts, and avoiding common beginner mistakes. 2025-02-23 General Fitness
Food as Fuel Before, During and After Workouts Article Explains what to eat around workouts with simple carbohydrate and protein guidance. 2024-07-30 Nutrition
Beginner’s Guide to Eating Healthy Article Outlines basic steps to build healthy eating habits that support fitness and weight management. 2022-06-01 Endurance
Healthy Eating Plate Article/visual guide Visual model for building balanced meals with vegetables, whole grains, and healthy proteins. 2025-08-04 Movement, Nutrition
Diet for Gym Beginners Article Breaks down key macronutrients and offers sample food ideas for new strength trainers. 2025-04-02 Nutrition, Strength
A Complete Guide to Macronutrients for Fitness Beginners Article Explains proteins, carbohydrates, and fats, their roles, and example foods for new exercisers. 2024-01-02 Nutrition
Nutrition Guide (U.S. Anti-Doping Agency) PDF/guide Free PDF with sport-oriented nutrition fundamentals including meal building and fiber goals. 2020 Nutrition
Nutrition for Exercise Beginners (VA handout) PDF/handout Printable handout on simple nutrition changes to support a new exercise routine. 2021-03 Nutrition
Beginner’s Gym + Nutrition Guide (PDF) PDF Combined starter overview of gym training and basic nutrition accessible for free via Scribd. 2025-05-02 Nutrition
Printable Materials and Handouts – Exercise & Nutrition Resource hub Collection of free government handouts on basic nutrition, physical activity, and healthy eating. 2021-03-25 Nutrition
Fueling and Hydrating Before, During and After Exercise Article Guidance for what to eat and drink around exercise, aimed at youth and recreational athletes. 2016-03-31 Nutrition
The Importance of Sleep for Performance and Recovery Article Describes how sleep supports muscle repair, hormone balance, and overall performance. 2020-10-14 Movement, Strength
7 Benefits of Sleep for Exercise Recovery Article Lists key ways sleep enhances recovery from workouts and supports training results. 2021-03-10 General Fitness
Sleep, Athletic Performance, and Recovery Article Overview of how sleep duration and quality influence performance, health, and training outcomes. 2025-07-28 General Fitness
The Sleep and Recovery Practices of Athletes Research article Scientific review of recovery strategies and sleep patterns in athletes with practical implications. 2021-04-16 General Fitness
Why Rest and Recovery Is Essential for Athletes Article Explains the role of rest days, active recovery, and sleep in preventing overtraining and burnout. 2025-03-30 General Fitness
How to Hydrate as an Athlete Article Provides pre-, during-, and post-exercise fluid intake guidelines with examples. General Fitness
The Best Way to Hydrate Before, During, and After Your Workout Article Sports dietitian-authored guide detailing practical hydration strategies around workouts. 2024-05-21 Nutrition
Hydration Tips for Athletes Article Medical-center advice on hydration needs, signs of dehydration, and drink choices for athletes. 2025-06-09 Nutrition
Hydration Tips for Exercise Article Simple time-based fluid intake suggestions before, during, and after activity. 2016-09-15 Nutrition
Fitness for Beginners: A Step-by-Step Guide (Lifestyle Focus) Article Also usable as lifestyle education linking mindset, consistency, and realistic goals. 2024-01-09 General Fitness
Exercise & Healthy Eating Printable Handouts (Subset) PDF/handout library Includes exercise and weight-management sheets reinforcing challenge messages. 2021-03-25 General Fitness
Fueling and Hydrating – Youth & Families Focus Article Family-friendly guidance that can support participants involving their children. 2016-03-31 Nutrition
Nutrition Guide PDF – Everyday Athletes Sections PDF Sections for everyday athletes can be used as optional deep-dive reading. 2020 Nutrition
Nutrition for Exercise Beginners – VA (One-Page Overview) PDF Concise overview appropriate as a one-page handout on food and exercise basics. 2021-03 Nutrition
Beginner’s Guide to Exercise – Motivation Emphasis Article Addresses common fears and motivation issues for people starting movement. 2022-02-20 Movement
Fitness 101 – Absolute Beginner’s Guide (Concepts) Article Provides terminology and conceptual background helpful as pre-reading. 2020-10-29 General Fitness
Exercise for Beginners – Full Guide (Options) Article Offers options for different training preferences to help participants choose their style. 2022-09-20 General Fitness
Fitness Tips for Beginner Athletes – Orientation Slideshow Serves as a quick orientation module on safety, pacing, and gear basics. 2025-02-23 General Fitness
Sleep, Athletic Performance, and Recovery – Background for Goals Article Useful background reading to justify sleep-related goals within the challenge. 2025-07-28 General Fitness
Rest and Recovery for Athletes – UCHealth Today Article Highlights the importance of balancing training with rest and managing stress responses. 2025-03-30 General Fitness
20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment) Video 20-minute low-impact, no-equipment full-body workout designed for total beginners. 2022-02-06 Endurance, General Fitness
20 Min FULL BODY Workout For BEGINNERS (No Equipment) Video Beginner-friendly full-body, no-equipment follow-along workout. 2021-12-31 Strength, Endurance, General Fitness
20 Minute No Equipment Bodyweight Strength Workout! (Low Impact) Video No-equipment bodyweight strength session for a quick full-body pump (low impact). Strength
20-Minute Bodyweight Workout for Beginners (No Repeats) Video Beginner bodyweight workout with no repeats; full-body follow-along. 2024-04-20 Strength, Endurance, General Fitness
Full Body Stretch - Flexibility Workout without equipment | 20 Minute At Home Routine Video 20-minute full-body stretching and flexibility routine you can do at home without equipment. Movement
20 Minute Beginner Stretch Routine V5! (FOLLOW ALONG) Video Beginner-friendly full-body flexibility routine to increase range of motion. Movement
20 Minute Dumbbell Full Body Workout – No Repeat Video Efficient full-body dumbbell strength workout with no repeated movements. 2023 Strength
30 Min Weight Training at Home for Weight Loss & Strength Video Guided full-body strength workout using dumbbells at home. 2020 Strength
30 Min No Repeats HIIT Workout With Weights Video High-effort strength-focused HIIT workout with weights and no repeated exercises. 2022 Strength
30 Min No Jumping All Standing HIIT With Weights Video Low-impact standing strength workout that avoids jumping. 2023 Strength
30 Min Full Body Dumbbell Workout at Home Video Classic full-body dumbbell strength training session. 2021 Strength
30 Minute Walk at Home – Low Impact Cardio Intervals Video Low-impact walking cardio workout suitable for all fitness levels. 2021 Endurance
Low Impact 30 Minute Cardio Workout Video Steady low-impact cardio session designed to improve endurance. 2020 Endurance
Fat Burning Low Impact Home Cardio Workout Video Low-impact cardio workout focused on calorie burn and endurance. 2019 Endurance
30 Min Low Impact Full Body Workout (No Equipment) Video Equipment-free low-impact cardio and conditioning workout. 2022 Endurance
30 Min Mood Boost & Anxiety Release Cardio Video Feel-good cardio workout designed to improve mood and reduce stress. 2023 Endurance
25 Minute Full Body Mobility Routine Video Follow-along full-body mobility routine to improve joint health. 2021 Movement
25 Minute Beginner Flexibility Routine Video Gentle flexibility and mobility routine ideal for beginners. 2021 Movement
Root to Rise – 30 Minute Morning Yoga Video Full-body yoga flow focused on mobility, balance, and breath. 2020 Movement
Yoga for Overthinking – 30 Minute Practice Video Calming yoga practice to reduce mental stress and tension. 2021 Movement
30 Min Full Body Pilates (No Equipment) Video Pilates workout emphasizing core strength and controlled movement. 2022 Movement
Delicious 20-Minute Healthy Meals Video Quick and healthy meal ideas suitable for busy schedules. 2022 Nutrition
Meal Prep – 10 Healthy Meals in 1 Hour Video Step-by-step weekly meal prep strategy for healthy eating. 2021 Nutrition
Beginner’s Guide to Meal Prep Video Introductory guide to planning and preparing healthy meals. 2020 Nutrition
How to Meal Prep for Beginners Video Simple meal prep strategies designed for beginners. 2019 Nutrition
Easy Nutrition Habits for Fat Loss Video Nutrition-focused discussion on sustainable fat-loss habits. 2022 Nutrition
30 Min Strength, Cardio & Mobility Workout Video Hybrid workout combining strength, endurance, and mobility. 2022 General Fitness
30 Min Bodyweight Strength & HIIT Video Total-body workout combining strength and conditioning. 2020 General Fitness
30 Min Full Body Endurance Cardio Video Structured endurance cardio session with intervals. 2019 General Fitness