Amy's Balancing Act
You Are Reading
One Week of Free at Home Workouts

One Week of Free at Home Workouts

You read that right! I’ve gone through all of my home workouts, and today I’m bringing to you a week of free at home workouts. These are workouts that you can do anywhere. I tried to choose workouts that didn’t take up much space or equipment, so you can get them done while at home during quarantine.

Getting a daily workout in is more important than ever. With the amount of stress and anxiety in our everyday lives, now is the time to use the power of fitness to keep ourselves healthy both physically and mentally!

Get one week of FREE workouts that you can do at home or anywhere! These are designed to help you get your heart rate up, burn some calories and release stress and anxiety! #athomeworkouts #homefitness #weekoffreeworkouts #freeweekofworkouts

Disclaimer: This Post May Contain Affiliate Links. At no additional cost to you, I will receive a small compensation when you click through to purchase. Think of it as a way to help support me and keep Amy’s Balancing Act up and running! See Disclosure Policy for more details.

Why fitness is important for your mental health.

“Exercising gives you endorphins and endorphins make you happy. Happy people just don’t kill their husbands!” Can you name that movie?

While Elle Woods simplified one of the benefits of exercise, she isn’t wrong. Exercising does release endorphins which lifts your mood and enhances your mental state. Given the changes and craziness of the world right now, lifting our moods is more important than ever.

Exercises is one the best natural forms of stress and anxiety relief! Increasing your heart rate can actually reverse stress induced brain damage. By improving your mood, you’re improving your thinking that was likely clouded by stressful events.

Exercise not only decreases stress levels, it also increases self esteem and self confidence. Since exercises boosts endurance, tones your body and aids in weight loss. Exercising is bound to make you feel better about yourself which also helps to boost your mood.

Recommended at Home Workout Equipment

While most of the workouts below require no equipment or just a set of dumbbells, there are several items I recommend for your home gym. These items are small and take up little space. Here are a few things that I recommend:


One of my top recommendations for home workout equipment are dumbbells. You don’t need every size, but 2-3 pairs of weights in sizes that you regularly use is ideal. I personally have 5lb, 8lb, 12lb and 15lb weights.

There are a few workouts below that use dumbbells because it’s a great way to tone and strengthen especially in upper body work. If you don’t have access to dumbbells, I’ve provided additional exercises!

Unfortunately Amazon is currently limiting the number of warehouses they are shipping from due to COVID-19. You may not be able to find as many options as usual since they are not currently shipping from 3rd party providers. Check back later for more options!

Yoga or Gym Mat

It’s great to have a yoga or gym mat on hand for any exercises that require you to be on the ground. The extra cushion and support helps a lot. This 1/2″ Amazon Basics exercise mat is a great choice at a reasonable price!

Gliding Disks

Gliding disks or core sliders are excellent for low intensity and core workouts. Just because it says low intensity doesn’t mean you won’t get your heartrate up. It just means that it’s easier on your joints. These gliding disks are dual sided and include a list of exercises you can do with them! I recently created a Tabata HIIT workout using gliding disks that you can check out!

Resistance Bands

There are two styles of resistance bands that are useful for home fitness. The first is a resistance band set that allows you to adjust the weight of your bands. These will usually offer different handles and fixtures to attach to the bands. You can see a home workout I created using this style of resistance band.

Resistance bands add variety to your workout and are incredibly cost effective. They also take up very little space in your home! Most exercises and workouts that use weights can be modified to use resistance bands!

The other type of resistance bands are loop or therapy bands. These are really great for toning and core work as well as stretching, therapy and rehab. Don’t let the term therapy band fool you though. Doing workouts with these will still leave you very sore!


Probably my favorite workout equipment that I own! Kettlebells are a great tool to work on cardio and strength. For example, here’s a total body workout video I created using a kettlebell.

I have a 15lb and 20lb kettlebell. I recommend getting heavier weights in kettlebells to focus on cardio and lower body strength. Lighter kettlebells are good for form and single arm upper body work.

Look at these seven workouts that you can do at home during quarantine. The gyms are closed, but you still want to relieve stress and burn some calories. These workouts will help you do just that. A different workout for every day of the week targeting different body parts! #homeworkout #hiit #amrapworkout #workoutathome #freeworkouts

One Week of Free At Home Workouts

Here’s what you’ve been waiting for, the free workouts! Follow the links below each day of the week to see the workouts. If you want all of these workouts delivered to your inbox, sign up here! I’ll also include additional videos and more workouts in the future.


Total Body Workout

Equipment: Dumbbell Weights optional

This core burning pyramid workout is designed to get your whole body moving. Cardio, core, lower and upper body all in one.

There is one exercise (balancing bicep curls) that requires weights. If you don’t have dumbbells, you can still do the bicep curl motion without weights or grab something you have on hand.


Lower Body

Equipment: Mat (optional)

Today’s workout is a lower body booty burn! I recommend a mat or softer surface because there are exercises that you will complete on your knees and stomach. This workout will be completed for 3-5 rounds. See how you feel after 3 and determine just how much you can push yourself.



Equipment: None

This workout is full of side to side cardio drills. I actually created it for my Instagram workouts of the week and this one went live last June! The video is a demo of each of the exercises listed below.

Back and Forth Circuit Workout
45 seconds for each exercise
15 Seconds rest between each

  • High Knees
  • Walking Lunges
  • Bear Crawls
  • Fence Hops
  • Squat Hops
  • Inch Worms
  • Criss Cross Jacks
  • Plant Walks

Rest 1:30, grab some water
Repeat Set 2-3 times


Upper Body and Core

Equipment: Dumbbells

This upper body workout focuses on shoulders, biceps, triceps, chest and core. I recommend going through this workout 2-4 times to get the most out of it!


Total Body & Cardio

Equipment: None

This is personally one of my favorite workouts. It combines core, upper and lower body exercises with cardio! You’ll leave this workout feeling accomplished and probably sore the next day. I call this workout the Running 500 because you’ll do 500 reps and get some running or cardio of your choice in at the same time.


Total Body

Equipment: Dumbbells
Sets 1 and 3 do not require dumbbells, but set 2 does.
If you do not have any dumbbell, please see an alternative set 2 below!

AMRAP stands for as many rounds as possible. In this workout there are 3 sets. You’ll start with the first set, set a timer for 7 minutes and perform the number of exercises as noted. Then you’ll repeat until the timer goes off! Take a break for 1-2 minutes and head into the next set!

Alternative Set 2
10 Push ups
15 Tricep dips
15 Cobra push ups


15 Minute Bodyweight Circuit

It’s Sunday and you’ve worked out every other day this week and feel like you need a break. Instead, let’s just finish out strong and get in a quick 15 minute workout.

That’s a wrap.

If you want an e-mail delivered to you with all of these workouts and videos included, sign up here! I’ll also continue to develop at home workouts and send occasionally send additional fitness tips and workouts straight to your inbox.

Before you go, don’t forget to join our mailing list and pin this to you Workout or Fitness board on Pinterest!

Get a week of at home workouts for FREE! Designed for you to do anywhere to get your heart rate up, relieve stress and tone your muscles. Check out these 7 different workouts designed for each day of the week. Total body, lower body, upper body, cardio and core to make you feel good! #personaltrainer #freeworkouts #weekoffreeworkouts #homeworkout #totalbodyworkout #homefitness

If you need a little retail therapy while stuck at home and want to add some cute workout clothes to these workouts, check out my favorite workout gear essentials!

What are you favorite types of home workouts?

Amy Signature

Sharing is caring!

(33) Comments

  1. This is great. My gym is closed, and I need some good workout ideas!

    1. Yes mine too and I miss it so much! Staying active while being stuck at home is what’s helping me stay sane!

  2. This post is amazing!! I have been trying to find things to do at home to stay active and feel like I have just hit the jackpot with all of the options you listed for us. Thank you so much for putting this together, it’s extremely helpful! <3

    1. Yes, it’s so important to stay active especially now! Plus it can be hard coming up with workout ideas. I hope you’re able to use some of these! Feel free to share with family and friends!

  3. Great Post. Definitely need this during isolation.

    1. Agreed! I hope you’ll find some of these workouts good for you during this time!

  4. Amy! This couldn’t have come at a more appropriate time for me! I think its the universe hinting I need to get back to work. I normally take a run daily but I haven’t been doing that since we’ve all been stuck at home and I definitely see the pounds starting to pack on. It’s time for some at home workout routines! This is perfect!

    1. I’ve found that I’m working out more now that we’re stuck at home! I have the time since I’m not busy going anywhere and the stress relief is amazing. I also love that it’s my ME TIME! So needed right now. I hope you find some workouts you love, Cendu!

  5. Thanks for this. I’m not so good at exercising at home but posts like this make me want to be better. And at a time like this, we should all be doing more, no excuses.

    1. You can do it, Carly! Motivation and getting started are the hardest part for sure. Take it slowly and you may ended up finding something you love.

  6. Gonna try the pyramid tomorrow morning. Thanks!

    1. Awesome! I hope you like it. Let me know what you think!

    2. Kimberlie says:

      I love how thorough your free week of workouts are and the fact that you use a range of equipment that most everyone would have access to. Can’t wait to try the full body workout out.

      1. Thanks Kimberlie! I wanted to make them possible for as many people as possible during this time! I hope you like them!

  7. I LOVE this post! I am a group fitness instructor and am missing my classes SO MUCH! I love these fabulous at home workouts. Please, please keep the ideas coming! 🙂

    1. I’m a group fitness instructor too Heather! It’s so fun and I miss it so much. I’ve been creating workouts and sharing as much as I can during this quarantine. I miss my classes and helping others reach their goals!

  8. Honestly, my favorite thing to do “at home” vs. at the gym is to LEAVE the house and go on a long bike ride! But a more feasible option at the moment, til we get a little more settled into the girls’ remote learning and my hubby’ remote teaching schedule, is some yoga videos in the basement. Should def add in some of your strength-training ideas here too, though – thanks!

    1. Yes it’s definitely important to incorporate strength training along with cardio and stretching!

  9. Wow. You make it all look so easy, Amy! Your suggestions are great and I really need to have more discipline to follow through my exercise regimens!

    1. You can do it! The hardest part is getting started. Once you do, hopefully you can find different exercises you like!

  10. Thank you for these free workouts! I really need something to do daily.

    1. You’re welcome, Sandra! I hope you’re able to find some you like!

  11. I love these workout ideas! Definitely been searching for some good home exercise routines. Thank you!

    1. I’m right with you girl! Fitness is keeping me sane these days. I hope you find some you like!

  12. I thought this post is written for me particularly because I am unable to do exercise these days. With all the home chores and kids, it become s so difficult to take out time for exercise. Every day I say to myself to start again but then I become so tired that I skip it. Thanks for sharing this!

    1. You’re welcome! I know what you mean mama. It’s so hard to find time for ourselves with so much to do and kids to take care of. I hope you’re able to find a little time to give it a go. Getting started is the hardest part!

  13. I feel the hardest part for me is getting started. This was super motivating!

    1. I totally understand. It’s the hardest part for most! It helps to find something that you find interesting and hopefully it can get you going!

  14. I love that your workouts can be done outside. I love the idea of squeezing in a workout while my kids are playing in the backyard. Thanks for sharing!

    1. Thanks Kelly! That’s definitely how I’m able to get mine done with my two little ones running around!

  15. I really want to get back in shape so these are great ideas! I’ve been using our stationary bike, but I’m craving some variety.

    1. I hope you like them! I’m a runner and needed some variety especially for rainy and hot days!

  16. Thanks a lot for sharing this amazing blog with us. Such amazing article keep sharing.

Leave a Reply

Your email address will not be published. Required fields are marked *