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These Are The Best Free Workouts On The Internet Right Now

23rd January 2023

Fitness Health

23rd January 2023

By Vikki Rich

It’s safe to say that with increased working from home and the cost-of-living crisis, people don’t necessarily want to be spending money on a gym membership. However, thanks to the wonderful world wide web, we have access to thousands of free workouts that we can enjoy from the comfort of our own homes. So, if doing the perfect squat with an audience isn’t your thing, and you want to get fit on a budget, you going to want to read on. We have put together the best free workouts you can do at home, so you can get fit, healthy and feel good from your own four walls!

Free workout apps

We don’t like to assume, but everyone has a smartphone, right? So that means we all have access to the wonders of the app world. There are plenty of free apps out there for us to try and love (hopefully). The first of our favourites is the Nike Training Club, this app gives you access to over 200 free workouts including training programmes that are targeted, and yoga sessions. There’s something for everyone. This app gives you everything from workout videos, to live sessions and a whole community of like-minded home work-outers!

If you’re into online communities, then this next one is for you. Strava is the largest sports community in the world. And you have access to it on your phone. The Strava app allows you to record over 30 activities to measure your progress, explore and connect. Allowing you to set records and motivate you to stay consistent and get moving! It’s a fantastic way to measure your progress and keep up with the good work.

Another great fitness app is “FitOn”. With unlimited access to workouts from celebrity trainers. So, if you have a favourite fitness celebrity, you can keep up with their workouts. It’s not just all about the cardio workouts though, you can access meditation videos too. So, you can work out or meditate from anywhere in the world, with no equipment required! No excuses allowed stick on that home workout playlist and you’re good to go!

Free workout plans

Okay, so the start of the year or even the month can be motivating. The idea of starting fresh and keeping fit may be appealing, but it’s easy to fall out of routine. If you don’t have a PT then it’s even easier to find excuses not to workout. With a free workout plan, you have the commitment of a workout routine to keep you going, but without the added cost.

This is why we love Muscle And Strength. A database full of workout routines for you to download for free. You can choose from many different categories to best suit your needs. For example, there are specific workouts for men and women, full body, sports performance, beginner, and celebrity workouts, just to name a few! You certainly are spoilt for choice. There are times plans so you can keep to a routine and focus staying on track. Choose from 30 days, 10 weeks and 12 weeks.

Netflix workouts

Yes, you heard us right, Netflix now has free workouts for you to try out. From the 30th of December, the Nike training club has been available to everyone with a Netflix subscription. So, if you’ve already got one it’s available at no extra cost! There are multiple series for you to watch ranging from the basics, 10, 20, and, 30-minute workouts for those of you wanting a quick fix. As well as a “two weeks to a stronger core” series with 7 episodes. We can now ask Netflix and chill to move over and make room for Netflix and gym!

YouTube videos

Our trusty platform YouTube is the second most visited search engine on the web for a reason. It’s filled with everything from influencer vlogs to what we’re after, home workout videos. If there’s something specific you want, you can search the details on YouTube and you see an array of different videos for you to choose from.

If you have a certain celeb in mind, for example, you may have heard of Joe Wicks. Well, YouTube isn’t short of its content for you to enjoy. Covid-19 brought his workout videos to light with many people wanting to keep fit in lockdown. They were a hit and still are, with over 2.82 million subscribers Joe Wicks is certainly a family favourite. You can find all his videos on The Body Coach TV channel.

If you were after something a little more “mind and soul”, yoga with Adrienne has a fantastic free 30-day yoga journey called “Center” on her YouTube channel. It focuses on the connection between your brain, body soul and heart. So not only does it let you practice your yoga but also the psychology behind it. Every day for 30 days you receive an email to check in on you, and your yoga journey. This 30-day journey is an exercise for your body and your mental health, plus, her dog Angie features too, win-win!

You should now have a good selection of home workouts to get stuck into, don’t forget there are many ways to keep fit. If you want to support your energy in your workouts why not try our Fit Protein powder to help boost the energy you may be lacking? It’s wonderfully vegan and packed with active ingredients that support muscle repair and recovery and boosts not only your energy but your vitality too.

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The Fit Protein
Our Innermost The Fit Protein is formulated to boost energy, and accelerate muscle repair and recovery. Containing 31g of protein and 144 calories per serving.
New Vegan Formula

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Other Insights

Soy Free Protein

What Are The Benefits Of Soy Free Protein

Protein supplements have long been the star of the nutrition game and with the market size projected to more than double by 20331, there are more options available than ever before. Gone are the days of whey or the highway (sorry), with a wider range of protein sources than ever before to choose from on today’s shelves. For one reason or another, soy protein isn’t an option for many people - so what are the alternatives and what benefits do they offer? We’ll answer both of those questions, and more, in this blog. Why choose a soy free protein? There are several reasons someone might opt for a non-soy protein option, some of the most common include: Allergies and intolerances - soy is one of the major food allergens and many people choose to avoid it in their diet. Nutritional value - some studies have found soy protein to have less of an impact on body composition2 than some other protein sources. Digestibility - soy can be difficult to digest3, which can cause discomfort, bloating and other gut health issues. Hormones - whilst research doesn’t support these claims, some people have concerns about the possible hormonal effects of soy4 for both men and women. Dietary preferences - aside from allergies and intolerances, some people choose to avoid soy for reasons like taste or texture. Soy free protein powder & nutritional benefits If you’re one of the many people who abstain from soy, fret not. There are many non-soy protein options out there for you, and many of these offer comparable or better levels of nutrition.  Soy free protein amino acid profile Soy is a complete protein - meaning it provides all nine essential amino acids - but there are several other complete proteins out there for you to choose from. Whey, pea and egg white proteins also contain these essential amino acids, albeit in different densities. Digestibility As soy can be hard to digest for some, other ‘gentler’ vegan options such as pea or rice proteins are a popular choice. Micronutrient coverage Aside from the obvious protein content, a lot of soy free options offer a wide range of extra micronutrients which can be a nice bonus. For example, hemp protein offers omega-3s and fibre5, whilst pea protein is a great source of iron6.  Is soy protein gluten-free? Yes! Soy protein is naturally gluten free, but it is not the only GF protein source. Many whey proteins are gluten free, as are other vegan protein blends. Just make sure you check the specific nutritional information for any product you choose, if gluten is a no-go for you.  Comparing soy free protein powder options Whey protein Whey protein is by far the most commonly used protein source for supplements - and for good reason. Whey is a complete protein with a high concentration of protein7 per serving and is typically one of the more affordable options.  It’s so good, in fact, that we use it as the source for both The Strong Protein and The Lean Protein at Innermost - two protein supplements with a bunch of other nutritional goodies packed in.  Pea & brown rice protein Looking at non soy vegan protein options, pea protein and brown rice protein both offer good nutritional value but together they are even stronger. Pea protein is high in BCAAs (especially leucine) and brown rice protein has a little more methionine – together they fill any nutritional gaps the other has to offer a great complete protein option. Our vegan protein powders are powered by pea and brown rice protein, including The Health Protein and The Fit Protein. How to choose the right soy free protein powder Whichever brand or soy free protein product you decide to go with, there’s a few key things to keep in mind before you hit purchase. Check for soy free and allergen free labelling (you can never be too careful if allergies are at play) Look for complete amino acid profiles for best results Consider your goals vs what the product offers Choose transparent, minimal ingredients lists where possible Whichever one you choose, opting for a soy free protein is a great idea if you’re looking for better digestibility, fewer allergens and wider nutritional benefits. If you’re still unsure, take a look at our range of protein powders to find which one might suit you best – we’re confident you’ll find your perfect one. References 1. Grand View Research (2023) Protein supplements market size, share & trends analysis report. Click here. 2. Piri Damaghi M, Mirzababaei A, Moradi S, Daneshzad E, Tavakoli A, Clark CCT, Mirzaei K. Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials. Br J Nutr. 2022 Mar 28;127(6):885-895. doi: 10.1017/S0007114521001550. Epub 2021 May 11. PMID: 33971994. Click here. 3. Nutritional Weight & Wellness (2024) Is Soy Good For You? Click here. 4. Kurzer MS. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002 Mar;132(3):570S-573S. doi: 10.1093/jn/132.3.570S. PMID: 11880595. Click here. 5. Julson E. Hemp Protein Powder: The Best Plant-Based Protein? Healthline. July 2023. Click here. 6. Chin K. Pea Protein Powder: Nutrition, Benefits and Side Effects. Healthline. March 2023. Click here.  7. Davidson K. Plant-Based Protein vs. Whey Protein: Which Is Better? Healthline. August 2024. Click here.
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Your GLP-1 Survival Kit

Your GLP-1 Survival Kit

January always brings the same conversation back into focus. Weight loss. Discipline. Resetting habits. Doing things “properly” this time. What’s changed this year is how many people are now having that conversation alongside GLP-1 medications. If you haven’t come across them yet, GLP-1s are a class of medications originally developed for type 2 diabetes, now widely prescribed for weight loss. You’ll recognise some of the brand names from headlines, podcasts, and increasingly, from people around you. Depending on which data set you look at, estimates suggest that over one in ten adults are either using, or seriously considering, a GLP-1. That number is rising quickly. So rather than avoiding the topic, I want to address it properly. Our position on GLP-1s Let me be clear about where we stand. GLP-1 medications should not be the first thing people reach for if their goal is fat loss. A healthy diet, regular resistance training, movement, sleep, and consistency still do the heavy lifting for most people. But there are cases where GLP-1s can be helpful. People with significant weight to lose. People with metabolic challenges. People who have genuinely tried to do the right things and still struggled. In those situations, medication can be a tool. The problem is that too many people treat it as the solution. And that’s where things start to unravel. What GLP-1 actually does (in plain English) GLP-1 is a hormone your body already produces. Its job is to: Slow gastric emptying (food stays in your stomach longer) Increase feelings of fullness Reduce appetite and food noise Improve blood sugar control GLP-1 medications amplify this signal. You eat less. You feel full faster. Weight drops. But appetite suppression doesn’t discriminate. It doesn’t just reduce calories. It reduces everything. Protein intake falls. Strength training often drops off. Muscle mass can decline. Skin elasticity is challenged by rapid weight loss. This is why people are now talking about: Muscle loss “Ozempic face” Feeling weak or flat despite the scale moving None of this is inevitable. But it is predictable if you don’t build the right structure around the medication. The GLP-1 Survival Kit If someone is going to use a GLP-1, there are a few non-negotiables I’d want them thinking about from day one. And interestingly, these apply even if you’re not taking one. 1. Protein is no longer optional When appetite drops, protein intake is usually the first casualty. That’s a problem, because protein is what protects lean muscle mass, metabolic rate, and long-term body composition. Research consistently shows that people losing weight without adequate protein lose more muscle alongside fat. On GLP-1s, that risk increases. If you’re eating less overall, protein needs to be prioritised, not left to chance. This is exactly why our protein powders remain the hero products in our system. It’s infrastructure. Not a “fitness add-on”. Take a look at any of our protein powders. 2. Resistance training protects what the scale can’t see Rapid weight loss without resistance training almost guarantees muscle loss. You don’t need to train like an athlete. But you do need to load muscle regularly. Two to four sessions a week. Compound movements. Progression where possible. This isn’t about aesthetics. It’s about staying strong, capable, and metabolically healthy as the weight comes off. 3. Skin needs support during rapid change When weight drops quickly, skin doesn’t always keep up. Collagen intake won’t perform miracles, but it does support skin structure, elasticity, and connective tissue during periods of rapid change. Think of it as helping the body adapt, rather than trying to reverse damage after the fact. Take a look at The Glow Blend. 4. Digestion and tolerance determine whether this works long term GLP-1 medications slow digestion by design. For many people, that shows up as bloating, reflux, nausea, or food simply sitting uncomfortably after meals. When digestion feels off, people start avoiding protein, fibre, or meals altogether. Supporting digestion is about making sure smaller meals are actually broken down, absorbed, and tolerated properly. Digestive enzymes can help reduce discomfort, improve protein tolerance, and support nutrient absorption when digestion is slowed. Take a look at The Digest Capsules. How can I increase my GLP-1 naturally? For those not using medication, there are also ways to support your body’s own GLP-1 production. Protein-rich meals. Fibre from whole foods. Healthy fats. Resistance training. Eating slowly and mindfully. These don’t produce pharmaceutical-level effects, but they move appetite regulation in the right direction without overriding your system. Partnering with Simple Online Healthcare This brings me to something we’ve been quietly working on. We recently partnered with Simple Online Healthcare, one of the fastest-growing digital pharmacies in the UK.  They work with thousands of people using GLP-1 medications and saw a gap. People were losing weight, but not always in a way that supported long-term health, strength, or confidence.  The Lean Protein, The Digest Capsules, and The Glow Blend are now part of their ecosystem to support wrap-around care. Not as a replacement for lifestyle.Not as a shortcut.But as structure. I’m proud of this partnership because it reflects how we think about wellness. Not ideology. Not extremes. Just better decisions, stacked properly. Even if you’re not on GLP-1… Everything above still applies. January isn’t about doing something drastic. It’s about setting up systems that make the next 11 months easier. Protein as a foundation. Training that preserves strength. Support where it actually helps. Noise removed. That’s how progress compounds. Thank you, as always, for trusting us with a small part of your routine. It genuinely matters, and it’s not something I take lightly.
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