As the holidays approach and the year is coming to an end, keeping consistent with our workout routines gets harder. Thankfully, many great YouTube fitness creators have brought a plethora of challenging and fun videos to help keep their audiences active even at home. Without further ado, here are some of my personal favorites workouts released on this month.
Izzy has released many great videos this month but this video requiring only a resistance band is my absolute favorite. By using different band placements to target pretty much every muscle group, this routine is a burner for the entire body. With fully guided instructions and creative variations, you won't be bored for even a second.
Level: Intermediate to advanced.
Equipment required: Exercise mat and resistance band.
Marie Steffen is currently one of my favorite creators on the platform, her frequent uploads of challenging low impact routines are a staple in my current routine. In this occasion, Marie has crafted the Longevity Plan for Women, combining mobility exercises with strength training and Pilates with the goal of maintaining muscle mass, bone density, and improving daily mobility. Progressively increasing the difficulty with harder exercises and weights, this workout plan is a great challenge with many benefits.
Level: Intermediate to advanced.
Equipment required: Light and medium weights, exercise mat.
As a part of her new Pumped program, Sydney has created cardio workouts with a core component for her weekly cardio sessions. In this particular workout alternating fast paced cardio exercises with traditional core moves, isometric holds are used as a finished to every set to maximize muscle fatigue. Light to medium dumbbells are also used to add additional resistance to the core exercises, making this workout a functional approach to core training.
Level: All levels.
Equipment required: Light and medium weights, exercise mat.
Fun and short workouts are the best way to get out of a fitness rut. This easy dance choreography uses some of the greatest songs from the Mamma Mia musical as background music. And if you struggle with following choreography, every step is previewed on screen.
Level: Beginner friendly.
No equipment.
Light jumping, can be easily modified.
Hip-Hop Abs Dance Workout by Kaleila Jordan from PS Fit
As mentioned in my previous article about standing ab workouts, dancing is an excellent way to connect with your core muscles. In this routine, hip hop steps are combined with standing ab exercises to target the core while moving the hips. Obliques and lower abs will certainly stay active through this fun routine.
One of the things I've constantly struggled with through my entire fitness journey is training my abdominal muscles. I've had an anterior pelvic tilt since I was a child, exacerbated by being mostly sedentary and having poor posture. Crunches and situps were absolutely a nightmare during P.E class, even with assistance. After starting my fitness journey, I avoided workouts with ab specific exercises, planks were also very difficult due to my weak core. Though I kept getting better in terms of overall endurance and strength, my core strength wasn't improving at all, which made me overcompensate in exercises involving the core. For whatever reason, I just felt physically unable of engaging my core.
As of late last year, I decided to focus on improving core strength. I've heard many buzzwords about deep core strength and crunches not being ideal, but even beginner core exercises seemed too intimidating. After much browsing without result, I chose a standing ab workout without equipment by Mr and Mrs Muscle.
This particular workout is short and low impact, so I did it for a few nights while watching TV. I tried to engage my core as best as I could, though I didn't notice much of a difference from similar workouts. Not satisfied with my improvement, I gave mat Pilates a chance, in hopes of connecting with my core muscles once for all. The first few Pilates videos made me realize that I was bracing my abs, but not engaging my core properly. How to embrace the core is thoroughly explained in this detailed short class by Flow with Mira, the importance expanding your diaphragm while breathing is emphasized at the beginning of the video.
After learning how to properly engage the core muscles and breathe accordingly, standing ab exercises feel far more effective than before. Another important element of standing core workouts is trying to maintain your stability during every move as much as possible. In this workout by coach Denise Austin from the AARP channel, single leg work is present in pretty much every move, helping to target the obliques and the pelvic floor.
While standing core exercises don't have the same gravity aided resistance as floor exercises, it is possible to add resistance by holding weights. In this workout by Caroline Girvan, light weights are used to challenge both the upper body and the core. Engaging the core while performing weighted exercises is crucial to avoid swaying or wobbling, therefore activating the core muscles.
Controlled movement, balancing and stabilization is the key to standing ab workouts. Movement variety is also fairly important, helping to target all the different muscle groups part of the core. This low impact workout by Sydney Cummings is aimed to target all the superficial core muscles and the deep transversus abdominis muscle that provides stabilty to the torso and pelvis.
An alternative way to connect with your core while standing is dancing. Dance styles like belly dance and Caribbean Soca often require isolated moves from the waist, thus serving as a fun way to familiarize with your core. This belly dance workout from Leilah Isaac combines regular standing ab exercises with belly isolation movements, teaching basic moves requiring lots of core.
Much like Pilates, the emphasis on correct posture and balance from barre makes it a good practice for strengthening your core without lying on the floor. In this short class by Sleek Technique, the importance of engaging the core to perform ballet positions and stable movement of the limbs is the main lesson. The controlled and slow moves of ballet require a fully controlled core.
If you struggle with traditional ab exercises, I definitely recommend giving standing core workouts a try. Besides being accessible to individuals with spinal issues or postpartum mothers, they're a great way to get to know your core muscles without additional strain. Learning to breathe and engage your core from the pelvic floor up to the upper abs is the main goal, so take it at your own rhythm. If you're ready to progress, add resistance with weights and use progressive overload to elevate the challenge.
When I started my home workout journey, I was overwhelmed by all the options available. Choosing a workout sometimes took longer than the workout itself, how could I even know if I could complete this video? Battling with mental health issues, I wanted something that could help me feel both physically and mentally better. While I started to enjoy movement by itself, I struggled with consistency. All videos felt the same, just copying the movements as best as I could and trying harder every time. Lacking feedback is a downside of home workouts, and even a little unilateral encouragement or written advice can go far. Even so, many guided workouts on YouTube can feel too overtly positive, to the point of coming off as inauthentic. When I discovered EMKFit, her honesty and strive not for perfection, but for movement were refreshing in an ocean of overpolished videos.
Thumbnail from one of EMKFit's Dua Lipa themed videos
Emily Thorne, a theater school graduate and certified fitness trainer from Canada, has been teaching fitness classes both in studio and online for more than five years. Her YouTube journey began during the Covid pandemic, using the platform and Twitch to broadcast at home no equipment classes for everyone under lockdown. With over 600k subscribers and a loyal following (myself included), her channel is updated every Monday with a new video.
First HIIT dance video posted on the channel
During her time as a teacher in a dance studio, Emily created her own HIIT (high intensity interval training) style workouts, as seen in the video above. In the HIIT format, only two moves are choreographed and alternated in short intervals for the entire duration of each song. Unlike traditional dance steps, the HIIT moves are often similar to regular exercises, though with a dancey flair. What makes the HIIT format so successful is that you only need to memorize the specific moves taught beforehand, which is great if you struggle with coordination and following regular choreography. By having short, intense bursts of energy with built in rest, these dance workouts also feel far more doable than following a choreography non stop for an entire class.
Music for all ages and tastes are featured in the videos
Emily's raw and unfiltered teaching style is a rarity from fitness YouTubers. Her honesty and sense of humor is very relatable to every newbie to fitness, making working out alone in a room feel far more lively than with a regular peppy instructor. Her emphasis on having fun and prioritizing mental and physical health over body aesthetics is very refreshing, with "Wrong is Strong" being her signature phrase. Low impact modifications are also present in almost all her videos, making the workouts safe and approachable for beginners. Having simple, straightforward moves without the need to learn many steps or keeping up with the rhythm also makes her videos more accessible to those new to dancing or even fitness.
Dance along themed workouts from movie soundtracks and musicals
Emily's videos often feature music from popular artists, movie soundtracks and musicals. Using current songs and all time classics, there is an option for everyone in her catalogue. Themed videos with curated playlist are also available, ranging from fun party themed HIITs to throwback playlists, great if you struggle with decision fatigue with music. Dirty HIITs are also a big favorite, featuring songs with explicit lyrics and sexier moves than usual. If you want a party in your living room while working out, HIITs are the way to go.
The Pilates inspired videos are great if you want the Pilates experience while standing
Since last year, Emily has been releasing Pilates inspired videos. These all standing workouts include moves from contemporary Pilates and barre, such as lunges, squats and plies, with an emphasis on engaging the core for stability. With a follow along format, these workouts may not be the same as a regular mat Pilates class, but the fun music and standing core work makes it worth your time.
Get a great burn with minimal equipment while having fun with the light weights videos
Besides HIIT dance and Pilates, workouts with light weights and kickboxing workouts are available on the channel. Traditional strength training videos can also be found on the strength playlist, with a more functional approach to lifting. No matter the workout style, Emily's great sense of humor and effective instructions are always present to get you through the workout.
The video that got me into EMKFit
My fitness routine has constantly changed for the last three years, yet I've always stuck with EMKFit for my weekly fun dance session. I've thoroughly enjoy pretty much every single video of her catalogue, and on Mondays I try to tune in to her weekly update. Even if you're not a beginner anymore, her workouts can be just as intense as regular dance workouts if you keep up with Emily's pace.
Why I recommend EMKFit for beginners:
No need to learn full choreography, moves are easy to learn.
All standing workout routines with low impact modifications.
Built in rest between exercises and songs.
Huge video catalogue with something for everyone.
No emphasis on weight loss and body appearance, just fun and movement.
No equipment required for most workouts.
Medium length workouts (15 minutes to 25 minutes), can be combined for a longer workout. Single song workouts are also available.
Warm up is provided in almost every workout. Additional cool down videos are available.
Relatable instructor with fun teaching methodology.
Creative moves in the dance and Pilates workouts.
If you want to try for yourself, here is a link to her YouTube channel. A playlist to her entire HIIT dance catalogue can be found here, Pilates workouts here and strength workouts are listed here. And for weekly workout livestreams and exclusive videos, her paid Patreon membership is also available for those wanting more.
October was a hard month for me to keep consistent, I was busy and struggling with fatigue. Instead of following a fitness program, I decided to keep my routine mostly low impact to focus on having fun and moving my body. Even though I didn't have the energy to workout, finding easy workouts to improve my mood kept me active. Without further ado, here are some of my picks and new finds from this month.
Step Uhm began posting dance workouts on the platform just six months ago, but you wouldn't guess that from her engaging titles and song choices. With simple yet functional editing and follow along format, her choreography makes Kpop dancing easy for newbies while staying fun. Unlike most Kpop focused channels, this channel has longer videos and dance medleys from popular groups, definitely a must for fans of the genre.
Afrifitness is back on YouTube after a long hiatus, bringing new workouts with her signature teaching style. Her recent afrobeats infused walking workouts are a great middle ground between walking workouts and dance, mixing marching in place with African dance inspired moves. Getting your steps in can be monotonous, so these workouts are a fun way to keep active while having fun.
This fully guided sports themed workout is proof that everyone can be an athlete. With fun cardio movements inspired by all types of sport, proving that functional fitness can be entertaining too. If you've never played any sports: don't worry, exercises are accesible and easily modifiable for every need. Sydney's motivational talks are also present on this video, helping to encourage you through the entire routine.
Focusing on body recomposition, this six week program has a comprehensive approach to fitness, with strength workouts paired with Pilates inspired sessions and low impact cardio. If you want to try strength training with some variety, Hourglass is a perfect way to start your journey. I especially love Olivia's standing workouts for their accessibility if you struggle with spinal issues. The Hourglass program is still ongoing and can be found here.
Low impact cardio and strength training routines.
Clear editing with next exercise previewed on screen.
Sophie from Gains by Brains has been releasing her first free program on her YouTube channel. Consisting of one functional day, one lower body session, two ab sessions and one cardio session per week, this program is focused on helping reaching aesthetic and muscle building goals by body recomposition. Many sessions require no equipment, so it's a great way to stay consistent without needing weights. The ARC I program is still ongoing and can be found here.
Comprehensive approach to fitness with increasing difficulty.
Clear editing with next exercise previewed on screen.
Many no equipment workouts available, ideal for traveling.
Focus on strengthening the core with deep core exercises.
Upper Body and Core Workout with Weights by Marie Steffen
Marie's low impact workouts have quickly become one of my favorites. Only requiring a pair of light dumbbells and a mat, this workout can feel just as effective as a regular lifting day. Seamlessly integrating strength training with Pilates and yoga inspired moves, the core is working overtime in this seemingly simple routine.
Low impact, high intensity moves to test coordination and stability.
Clear editing with written cues and next exercise previewed on screen.
Minimal equipment.
Creative compound moves to engage the target areas.
If you want to challenge your core and stability in a non traditional way, this workout uses a yoga block and a Pilates ball to test your balance and force your core to activate. By creating an unstable foundation, dormant deep core muscles are activated to compensate, something that regular abs exercises won't achieve. The emphasis on mind body connection is important too, using these simple props to awaken the connection to your muscles.
Low impact workout.
Fully guided with vocal cues.
Minimal props easily replaced at home (block can be replaced by a thick book and the ball can be a small pillow or plushie)
Easily engage deep core without crunches.
Creative use of props.
Morning Mobility: Start your day right by Julia Reppel
These days I love to train mobility at the end of my workouts and Julia's sessions are some of favorites. This recent 20 minute routine is excellent to start the day and release all the stiffness from sleeping. Follow along soft yet precise movements to awaken the muscles and open up the hips and back, feel dynamic and renewed by the end of the video.
Our daily movement, from simply walking to laying down to sleep, is dependent on many factors. Joints, muscles, tendons, articulations and many other body parts are cogs in the mechanism of every day tasks that we call mobility. Mobility is essential not only for athletes, but for pretty much every person, allowing to perform all sorts of activities ranging from basic to very complex. Being able to move in a certain range of motion without pain is what mobility is about.
Maintaining muscle mass, bone density and healthy joints is vital to mobility. Issues like sedentarism, obesity, neurological disorders and other illnesses can reduce and even impair our natural mobility. Aging is also an important factor that can impact mobility, with drastic reductions in people over 65 due to age-related impairments like osteoporosis, lower energy efficiency and sarcopenia (loss of muscle mass). Inflammation related chronic illnesses like rheumatoid arthritis are also detrimental to joint and articulation health, therefore severely affecting overall mobility.
Though there are many external factors that can affect and reduce mobility, keeping ourselves active with adequate exercise that suits our needs is one of the best ways to minimize the natural loss of mobility due to sedentarism and aging. Repeatedly moving the joints in a determined range of motion or holding a certain position essentially is what mobility exercises are. The main difference between mobility and stretching is that the latter is based solely on elongating the muscles, while mobility is focused on joint range of motion and overall movement of the body. Muscle control is also a key factor in improving mobility, due to the important role they play in stability and movement. In summary, mobility exercises are made to protect and maintain every element in the body that's involved in the movement process.
Flexibility, stability, coordination and range of motion are the main pillars of mobility, therefore exercises which train these abilities can also be considered as mobility training. However, unless you're very active or an athlete, the majority of people do not meet the required daily exercise quota to upkeep mobility. Staying still in a sitting position for hours during work and other activities is also detrimental to mobility, making joints stiffer and muscles underactive. Therefore, performing exercises daily that help keeping the joints active is the way to keep their healthy function.
Mobility training can come in many forms, with practices like yoga, Pilates, calisthenics and functional exercises being some of the most adequate due to their varied patterns of movement. Complementing other forms of movement with additional mobility work is also excellent to maintain your overall fitness and avoiding injury. Most specialized mobility workouts use CARs (Controlled Articular Rotations), which involve strong and controlled exercises focusing on the rotation of the joint in all planes of movement. CARs also target the muscles, activating during the movement for stabilization and depth of motion. This method is low impact and easily modifiable, making it suitable to people of all ages and fitness levels.
Training mobility is not only important for your daily movement, but also can help to improve your exercise and sports performance. Having healthy joints and strong muscle engagement will improve your range of motion and makes recovery faster. So, if you're interested in complementing your training or just trying mobility workouts, here are a few great options on YouTube. For most of these workouts, the only equipment you'll need is a non slip mat and the occasional yoga block.
Julia's channel is one of the most popular channels specialized on mobility on YouTube for a reason. With a degree on sport sciences and a passion for many types of movement, Julia uses her scientific knowledge and experience as an athlete to create mobility workouts for all needs. Her concise editing, excellent programming and constant updates make her channel a must for everyone interested in mobility. The only downsize is that most of her workouts have no voice over, though on screen instructions are very clear and modifications are provided in every workout.
A hip mobility routine to open your hips in just ten minutes
EDR Fitness is another channel focused on mobility, run by trainer Michael from Canada. Fully guided mobility routines are available on the channel, no voiceover options are also there if that's your preference. With workouts for every occasion and fitness level, this channel also offers a few programs if you want to advance in your mobility journey. Weighted mobility routines are available if you want to take your training to a new level too. New videos are posted weekly so it's a great choice if you want lots of variety.
A creative routine with modifications for all levels
The Limber Coach is a channel focused on mobility and flexibility, with follow along workout routines aimed at everyone. With clever editing including the target muscles and on screen exercise previews, familiarizing with the moves is fairly simple. Most of their workouts are made to improve everyday movement, some targeted routines focusing on specific areas like the spine. Most routines have no voiceover, though some that are voice guided with simple instructions.
Shan is a aerialist and flexibility coach from Australia. Though her channel is fairly new and does not have as many videos as others on this list, her high quality content definitely stands out. With fully guided routines filmed in real time, her routines range from all levels to split and backbend prep. Her in depth breakdown of every move and cues are great if you're a beginner to mobility, or if you simply prefer not looking at the screen every few seconds.
Target your inner hip mobility with this full length routine
Alex Murphy is a Canadian physical therapist and mobility specialist. A passionate coach, Alex uses her channel to educate about mobility and post follow along workouts. In depth videos focusing on specific joints and mobility issues are some of her best content, carefully explaining the biomechanics of every move. Her follow along routines are filmed in real time and fully guided, with routines for all levels and even for specific needs like hip and shoulder flexibility.
The premenstrual and menstrual cycle can hinder physical performance. Due to hormonal fluctuations during the luteal phase (12-14 days after ovulation), resting heart rate, heat tolerance and the sleep cycle may be disrupted. The metabolic rate is also increased during this phase, also increasing the need for energy intake and expenditure.
Besides the discomfort caused by these hormonal processes, other physical symptoms like cramps, abdominal pain, breast tenderness and bloating are also frequent during menstruation. With varying degrees of intensity from case to case, period is often a deterrent for exercise for a majority of girls and women. Common conditions like fibroids, endometriosis and polycystic ovarian syndrome (PCOS) can also disrupt physical performance, severe abdominal and pelvic pain being the main cause. With that being said, it's not surprising that many women outright avoid exercising during their period, trying to rest as much as possible to mitigate their symptoms.
Despite of their cycle, some women choose to keep up with their fitness routine, dialing back the intensity and mostly using movement as a way to wind down and relax. The decision to work out relies in many factors, mostly due to having lighter periods and milder symptoms. While some studies suggest that low impact exercise while menstruating might reduce pain and help with mental help, there's not conclusive evidence to affirm these claims. Everyone experiences their period differently, thus doing what feels right for you is what matters. Consulting your doctor about your cycle and following their advice is important too, especially if you are diagnosed or suspect having the conditions mentioned above.
I personally have regular periods with moderate flow, aside from mild water retention and bloating, my cramps are pretty much minimal. On the earlier stages of my fitness journey, I suspended my workouts during the heavier days. Now that exercise daily, I pretty much workout every day of my period. Personally, moving my body helps to improve my mood, which is the mental health boost during those days. I've also noticed that low impact exercise may have decreased my cramps, though this might be correlated to other factors like diet and aging.
As for what workouts I choose during my period: low impact walking workouts, easy dance workouts and slow mat routines are usually my choice. I tend to avoid strength training and high impact exercises, also prefer to skip workouts that target the lower abs. The following video by Flow with Mira is specifically designed to be done during menstruation, with gentle exercises that can be modified accordingly. Mira emphasizes that by moving your body and improving blood flow to the muscles, energy expenditure will increase mitigating sluggishness and releasing endorphins. And if you liked this workout, Pilates Body Raven has a short Pilates on Your Period workout on her channel.
This workout is gentle enough to stretch your hips and release tension
Yoga and Pilates are good options for movement during your period. Gentle exercises and poses can be performed or adapted to suit your needs, some specific yoga poses been proven to relief menstrual cramps. Improved blood circulation and lowered stress through controlled breathing are some of the reason why these practices can soothe mild period symptoms. This Hatha Yoga routine by Yoga with Kassandra includes hip focused poses to release tension and pain.
Yoga and meditation are great ways to relax and lower stress
If you struggle to focus and suffer from mood swings, perhaps low impact cardio might be more suited to your needs. I personally enjoy doing fun, no jumping walks or easy dancing indoors. This 90s inspired walking workout by Up to the Beat Fit is the right mix of fun and challenging, being easy to adapt to a slower pace while keeping up with the choreography. Besides helping to increase circulation, fun workouts will release much needed endorphins to improve your mood.
Fun movement is a good choice to improve your mood
Easy to follow dances that don't require a lot of coordination are my favorite way to keep active when I'm feeling down. Focusing on the music and the steps aids to lower stress, decreasing sympathetic activity leasing to lower pain. Dance workouts by Moves with Molly are some of my favorites due to being low impact while still feeling like actual dancing.
Even if you don't perform at your best, having fun and moving your body is what matters
Recommendations aside, here are some of my general tips for working out during your period.
Stay hydrated. Though you might feel bloated, keeping good hydration levels during your period has been hypothesized to reduce the duration of the period and alleviate cramps (full study here)
Try to consume food rich in iron, magnesium and omega-3 fatty acids. Replenish iron is also important to compensate for menstruation blood loss.
Reduce salt to minimize water retention. High caffeine consumption has been linked to period abnormalities and heavier PMS symptoms (study here), so try to cut back on caffeinated drinks and supplements as much as possible.
Avoid high impact exercises and strength training. Both can take a toll and your body and increase stress and vasoconstriction, which can lead to more pain and cramps.
Be mindful of your breathing to keep as relaxed as possible.
Do not overexercise. Try to either maintain or reduce your usual workout time.
Listen to music or podcast you enjoy while working out to improve your mood.
Be gentle with your joints. The drop of estrogen during your period can cause inflammation of the joints, so be mindful of your knees and shoulders.
Be easy on your abs and avoid crunches and situps. These exercises can cause a lot of strain to your pelvic floor which can increase pain.
If you're feeling too fatigued, just stop and rest. Pausing and taking rests between short workouts or walks can also help if you are feeling too sluggish.
Always follow medical advice. Consult your doctor in case of any period abnormalities or severe pain.
Hello, I'm Andy, a former couch potato turned home fitness enthusiast. I've created this blog to share my personal experiences, recommendations and more about everything related to online fitness. I believe fitness should be more accessible, so I've created this blog in hopes of encouraging fellow beginners to start at home.
