At Home Workouts
Looking to mix things up? Discover a wide variety of workouts you can do at home in as little as six minutes. You don’t need a lot of equipment — or a lot of space — to keep living healthy wherever you are.
Featured Workout
The Hill-Run Workout
Take hill repeats to a whole new level
This high-intensity cardio workout improves endurance, builds leg strength and burns fat.
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Deal Yourself In
Refresh your routine with a simple deck of cards
Introducing the deck-of-cards workout. Are you willing to play the hand you’re dealt?
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The Minimalist Workout
Get a high-intensity workout in just 30 minutes
Work all your major muscle groups, get your heart pounding and clear your head.
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3 Yin Poses for New Yogis
Put them together for a short but sweet flow
Three restorative poses that improve mobility and promote calm and relaxation.
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Chair Yoga
Yoga for everyone, anywhere
Three spine-strengthening poses that improve posture and relieve hip and lower-back pain.
3 Yoga Poses for Recovery
Try some new moves after your next workout
These essential poses will engage your core, stretch your spine and challenge your balance.
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The Countdown Workout
Got ten minutes? Try this do-anywhere workout.
Develop “relative strength,” the ability to move your body through space quickly and efficiently.
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The 10-Minute Office Workout
Enjoy a quick workout from your home office
Build strength while keeping your energy high, your mood positive and your focus strong.
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Workday Workouts
Squeeze in activity with these mini-workouts
Choose from a variety of moves that will keep your body engaged all day long.
The 30-Minute Walking Workout
Up the ante on your next walk
Transform your walk into a full-body workout with quick bursts of body weight intervals.
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Build Your Backside
Strengthen your posterior chain
Improve your posture and boost your athletic performance with this two-month program.
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Hip-Flexor Stretches for Mobility
TLC for your hips
Boost strength, flexibility and range of motion with these three hip-strengthening moves.
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Shadowboxing Cardio Workout
This workout packs a punch
Learn how to combine jabs, crosses and hooks for a high-intensity shadowboxing circuit.
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The Barre Basics Workout
No barre? A sturdy chair will do.
Three keystone barre exercises to improve coordination, muscle endurance and core strength.
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Featured Workout
Jump Around: A Plyometric Workout
Boost your metabolism and add pep to your step
This plyometric workout harnesses the age-defying benefits of explosive movements.
Equipment needed: medicine ball, strong wall
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The Push-Pull Workout
Possibly the most balanced workout ever
Even out your pushes and pulls with three fat-burning, muscle-building supersets.
Equipment needed: dumbbells, kettlebell (optional)
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The 6-Minute Sweat Workout
A workout designed with the time-crunched in mind
These minimalist strength and conditioning blasts will work your body head-to-toe.
Equipment needed: dumbbells
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The Resistance-Band Workout
Get a full-body workout in 20 minutes or less
A lightning-fast strength-training circuit for everyone from beginners to elite athletes.
Equipment needed: resistance band
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Superband Strong
Practical meets powerful in this full-body workout
A light- or medium-resistance band is all you need for this take-anywhere workout.
Equipment needed: resistance band
The Dumbbell-Complex Workout
Back-to-back dumbbell exercises to build strength
This workout is guaranteed to leave you sweating, breathing hard and feeling strong.
Equipment needed: dumbbells
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The 20-Minute Kettlebell Workout
A functional workout for your whole body
Use your kettlebell to get stronger, leaner and more powerful in record time.
Equipment needed: kettlebell
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The No-Swing Kettlebell Workout
A kettlebell circuit built for strength
Develop functional strength for everyday life with the versatile kettlebell.
Equipment needed: kettlebell
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The Three Bears Kettlebell Circuit
All you need are three kettlebells and ten minutes
A heart-pumping, fat burning circuit using light, medium and heavy weights.
Equipment needed: three kettlebells ranging from light to heavy
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Body-Weight Training
Put the levers of your body to work
How to get a challenging circuit workout in just 45 minutes with minimal equipment.
Equipment needed: waist-height bar, high bar
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The Jump-Rope HIIT Workout
A high-intensity workout that’s just plain fun
Burn fat and boost endurance with beginning- and advanced-level workouts.
Equipment needed: jump rope
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How to Stay Fit at Any Age
This low-impact workout is a great pick-me-up
Build strength, balance, agility and confidence with this all-ages routine.
Equipment needed: kettlebell, resistance band, stability ball (optional)
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3 Ways to Strengthen Your Core
Learn “anti-moves” for crunch-free training
Tired of sit-ups? Try this multilayered approach to building a strong, functional core.
Equipment needed: resistance band, dumbbells, kettlebells (optional), stability ball (optional)
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The Cardio Challenge
A HIIT routine that reimagines the treadmill jog
Burn fat and build endurance with alternating incline sprint and recovery segments.
Equipment needed: treadmill
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Exercises for Lower-Back Pain
Get back to doing the things you love
Get serious about alleviating your lower-back pain with this robust three-day program.
Equipment needed: foam roller, resistance band, suspension trainer, kettlebells, dumbbells, barbell, stability ball, pull-up bar, dip machine, wall or chair, step or box
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More At-Home Resources
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Membership levels, types, amenities, services, programs and their associated dues, pricing, fees and/or charges may vary by location and are subject to change. Access to clubs, and certain services, programs, amenities, or areas within a club (e.g., outdoor pools, racquet courts) may be restricted, conditioned, or otherwise limited by specific terms and conditions and/or subject to a separate or supplemental fee for access or use (e.g., your access to the outdoor pool area may require a separate fee and be limited to your designated club). See club for additional terms and conditions that may apply. Always consult your physician before beginning any new exercise program.