Categories / Digital & at-home
Featured in: Exercise for complete beginners, Free exercise, Cheap exercise
Home Exercise Videos
Follow-along YouTube or DVD classes.
How to start
Pick a short beginner video (15 to 30 minutes) from a reputable instructor and follow it three times a week.
How to progress
Choose longer or harder videos.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Choose a level that suits you and stop if something hurts. There is no one to correct your form.
Sources
12-week starter plan
Three video sessions a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Choose a level that suits you.
- Clear space.
- Stop if it hurts.
Common mistakes
- Choosing too hard a video.
- Skipping warm-up.
- Ignoring form.
Kit and cost
Free to low Approximate UK prices.
- A screen and floor space
- A mat
- A free video channel or subscription
Frequently asked questions
Are videos effective?
We found no trials, but they can help you exercise at home.
Which are best?
Those from qualified instructors at your level.
Is it safe?
Start easy and watch your form.
Good for: Weight loss Flexibility Heart & fitness
Compare with similar options
| Home Exercise Videos | Fitness Apps | VR Fitness | Virtual Races and Challenges | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Free | Low cost | Moderate cost | Low cost |
| Equipment | No equipment | Basic kit | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Low impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |