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.
One of the downsides of exercising at home is having a limited selection of dumbbells. Unless you buy an entire dumbbell rack, own a barbell with multiple weight or have access to expensive adjustable weights, weight selection will be limited to lighter weights or even water bottles. Although lifting heavy is crucial for muscle hypertrophy, getting a good workout for improving muscular endurance is possible with just lighter weights. Another advantage of lifting lighter weights is that you can perform for more reps, subjecting the muscle to more time under tension to stimulate muscle fatigue.
Aside from these benefits, exercising with lighter weights at home without a trainer is overall safer than attempting to lift heavy weights on your own, decreasing the risk of injury. These weights can also be a great addition to regular cardio exercises, making the workouts feel more challenging and adding some variety to bodyweight exercises. Light weights are also far cheaper and more easily available than heavier weights, plus they can be easily substituted by water bottles and other household items.
If you want to spice up your routine or just want to challenge your endurance, feel free to try some of these recommended workouts. Keep in mind most of these routines are focused on endurance, this type of training should be combined with regular strength training and progressive overload to get the most benefits possible.
Strength training moves and fast paced reps will help to increase your heartrate. In this workout, the short intervals and constant position change will promote fatigue and challenge your endurance. If you're not too confident on your form for traditional strength training, practicing these exercises with lighter weights is a great way to practice.
Short on time? This apartment friendly, low impact sculpt workout targets the entire body with short bursts of cardio included. With short rests and quick transitions between exercises, the steady movement will keep your heart active. The trainer gives instructions during the entire workout, so keep your volume up to listen for modifications and form cues.
Tabata is an interval style of training used to train cardio endurance, with bursts of intense movement followed by short rest periods. Pairing up this training style with light dumbbells is a way to increase intensity while keeping the exercises low impact. All exercises are done fully standing, being a good choice for those who can not perform floor work.
This short but sweaty cardio workout is an effective way to get your sweat on your the go. With a great soundtrack and fast paced, intense moves, your heart will be pumping for the entire ten minute workout. Pamela herself does the entire workout with water bottles and standing, showing the versatility of this routine.
Difficulty: Upper beginner, all standing. No modifications.
The AMRAP (As Many Reps As Possible) methodology is mostly used in CrossFit and functional training, its main goal is training cardio and muscular endurance. In this routine, the light weights are used to increase resistance during core exercises, aiding the activation of deep core muscles. Bodyweight cardio exercises that require core engagement are also very present in this workout, making it an excellent choice to test your core muscles strength and endurance.
In this strength training inspired routine, instructor Billy pairs the usual Taebo postures with upper body exercises like shoulder presses and kickbacks to achieve a full body workout. And don't worry, dumbbell punches are also very present in this fun routine.
Don't get mislead by the all standing in the title, this workout can get really intense. By having interesting variations of bodyweight moves with the added resistance of the dumbbells, this routine will test your endurance, balance and coordination with constant position changes. And if you want more light dumbbell workouts, Kaykay has an entire playlist here.
Difficulty: Intermediate. High impact, easier modifications for some exercises are provided.
This energetic routine by trainer Jake Dupree combines moves from Pilates, strength training and traditional cardio for a full body workout. Modifications for every exercise are provided, making this workout accessible for all levels of fitness.
Difficulty: All levels. Low impact, modifications are provided.
This low impact, no jumping workout might be the most difficult workout on this list. With no specific rest in between exercises, every move is intense and different in this workout. Switching from simple but intense bodyweight moves to basic strength moves with light dumbbells has never felt harder.
Difficulty: Intermediate to advanced. All low impact, no rest between exercises.
Move your body and train your endurance to some of the greatest hits from the 80s. With simple moves and clear editing, this easy to follow workout is a great choice if you're not much of a dancer. The circuit format also gives more time to get the moves right, making this a peak choice for fitness novices.
While this workout might not be a traditional dance workout, exercises are choreographed to the beat of the songs. Divided in segments targeting the upper, lower and full body; prepare to keep moving the entire time. Keeping your arms active with the dumbbells is definitely the most challenging part of this routine.
This fast paced barre session to the beat will challenge your coordination and stability. Seamlessly blending the graceful bodyweight barre moves with controlled arm movement, instructor Lara guides you through the entire workout.
This unique fusion combines belly dance movements while performing upper body exercises with dumbbells. Your core will be activated by performing hip isolation drills, with the simple arm exercises helping to focus more on the hips. With non stop choreography, this video is challenging even for belly dance enthusiasts.
Difficulty: Upper beginner to intermediate.
Equipment: Light dumbbells and optional hip scarf.
Blending ballet with sculpt movements, this workout targets the full entire body. Including a mat segment and a barre segment with the help of a chair, the sequence of moves flows beautifully. Though this workout is fully low impact, your muscular endurance, balance and core strength will be challenged by the complex sequence.
Difficulty: Upper beginner to intermediate. All low impact.
Equipment: Light dumbbells, exercise mat and a sturdy chair.
One of my all time favorites from Jo's channel, you'll certainly feel the difference of doing a walking workout with weights. The simple moves and clear editing makes this workoout look easy, but do not underestimate the burn you'll feel while holding the dumbbells for almos the entire workout.
Though the main goal being getting as many steps as possible, holding light weights will challenge your upper body as well. If you struggle to get your daily steps in, this workout is a convenient way to do your walk completely indoors. With varied moves and fun music, you won't get bored easily.
Aim for 3000 steps with this fun indoor walk. Combining staple upper body exercises with marching in place, this workout is a fast and effective way to increase your daily step count. Your arms will be challenged too by constant exercises while holding the dumbbells.
This beginner friendly, full body flow is especially crafted for beginners and showcases the basic principles of Pilates. Emphasizing on core control and muscle connection, instructor Mira will guide you through the entire workout, with clear cues and easy to follow instructions.
Get a in studio Pilates experience at home with just your dumbbells and a mat. A short yet challenging flow targeting the full body, this workout is far more challenging than it looks. With the light dumbbells acting as a substitute for the reformer straps, core activation is important to keep control of the moves.
Difficulty: Upper beginner to intermediate. All low impact.
With exercises inspired by Pilates and mobility training, this routine is great for stretching your muscles and improving your flexibility and stability. Aided by light weights to add resistance to the upper body and core movements, feel revitalized by this low impact routine.
Dancing is one of the most popular workouts for beginners, following the choreography while keeping on beat is a great way to move your body, release endorphins and have fun. But, what if you struggle to follow along? Is turning the wrong way that bad?
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.
.jpg)
