Free Workout Videos

All the best workout videos for free, right here for you.

Work Out Video

This weekend our town is filled to the brim with ultra-sporty people competing in the annual Mooloolaba Triathlon.  The energy out there is absolutely electric, and it’s such an inspiration to keep working your tail off and hopefully one day look one tenth as good as they do.  🙂

For the rest of us, however, here’s a short but effective work out video to put some energy into your weekend.  This one’s a “medium” workout, so if you’re an Olympic triathlete it may be too easy, but if you’re a total beginner it might be a bit too much.  If you’re somewhere in the middle, however, this puppy’s for you.

Directions below.  Write down how many you did each round and put your results in the comments below.



Make sure you’ve warmed up and stretched before starting.  Set your Gymboss Interval Timer or iPhone app to 16 rounds of 40 seconds on, 10 off (twice thru).


8 exercises (twice thru so you do it 16 times in total):

tbe: Lateral Jump (jump over to one side) 3 Body Squats

arms: Plank to Push up: lie on stomach, then get up to elbow-plank, then up to full plank on hands and toes.  Do one push up, then go back to plank, then back to lying on stomach

legs/butt: Single Leg Squat Left Leg: hold a weight in each hand, put your L toe up on a chair behind you, do lunges,   keep your weight in the heels, shoulders back, get down as far as you can.  10x each leg, then switch.

abs: wood chops

arms: tricep dips on chair (or off floor if you haven’t got a chair)

legs/butt: Back Lunge With Kick: weight in hands, lunge back and kick that same leg forward.  Get down as far as you can go to get a 90 degree knee angle.  Focus on one point in front of you to keep balance.  10x each leg, then switch.

abs: scissors

tbe: high-knees skipping (if you don’t have a skipping rope, just do high-knees)


by the way, tbe = total body exercise


Free Workout Videos – Advanced

Hey guys, today we’ve got some more free workout videos for you; this one is an advanced one.  If you’re just starting out, this one might be a bit too full-on for you, so try starting out with the beginner workout videos.

Today’s workout is gonna focus on pounding your abs, butt, and back of your legs (namely, your hamstrings).

It’s only 18 minutes long, and you need to set your interval timer or round timer to 18 rounds of 50 seconds of work and 10 seconds of rest.  You can download this timer as a free app on your phone.

Watch the video below, then give’er:



There are 9 exercises, so you need to do them twice thru to get 18 rounds:

1. Side jumps and squat jumps- in plank position, jump feet out to L, back to middle, 2 squat jumps, then back into plank position and jump out to R, middle, 2 squat jumps, etc.

2. Woodchops with weight, alternating L and R sides.

3. 5 high knees, 5 switch lunge jumps (okay to take a second to regroup in between).

4. Walking Pushups and Mt Climbers: do a push up, then walk on hands and knees to L, push up, then to R (can do it on knees to modify).  When you get to the end of the mat, do 5 Mt. Climbers.

5. Sumo Squats: squat deep, then as you come up kick out/up to the L, back down, kick R, etc.  Keep hands linked together around chest-height.

6. Plank jump & overhead weight push: jump legs back and then forward, pick up weight and push it overhead, do a little jump, then put it back down and start over.

7. V Roll: do a v side sit-up, then roll to the other side and repeat.  Never let your feet touch the ground.  Just roll over by pushing with you hand and rolling over with your core.  Keep a straight body line.

8. 5 Tricep Dips, 5 Push-ups (no sitting down in between)

9. Skipping (make sure you’re doing high-knees)

*by the way, L = Left, and R = Right


Let me know how you did in the comments  🙂


Easy Workouts 2

Ready for one of the best workout videos out there?  Well today it’s time for another easy beginner workout video, so if you’re just getting started, this one’s for you.

Today’s workout is only 11 minutes long and you’ll need to set your timer to 14 rounds of 30 seconds of work, and 15 seconds of rest.  We’ll be targeting your bum bum, your abs, and your arms- no more bingo arm jiggles – yay 😉

Remember to push really hard since you’re only going for 11 minutes- gotta make it worth your while.  Watch the video below, and then smash it out.

Twice through these 7 exercises, 30 seconds on, 15 seconds off:

1. 10 high knees running, 1 high jump into air (to get you warmed up and into it)

2. push-ups from knees (use a fit ball or bosu ball if you have bad shoulders… start on stomach)

3. prisoner jump squats- hands behind head

4. Pilates Crunches: lie on back, bring feet close to bum as possible, hands behind head, chin up, keep looking up as you come up. Feel burn in lower abs.

5. lateral and front raises using weights (or cans of soup).  Alternate between the 2 exercises

6. weight swings- use your hips to thrust forwards

7. Horizontal Jacks: plank position, jump feet in and out


Let me know how you did in the comments below.

Advanced Work Out Video


Keen for a work out video that’s more advanced than the easy workout I posted a couple days ago?  Here you go then… watch the video to learn the moves, and set your interval timer to 20 rounds of 50 seconds work and 10 seconds rest.  It’ll be a total of 20 minutes workout… no excuses 🙂



Work out video breakdown:

1. Burpees with tuck jumps

2. 5 Horizontal Jacks, 2 squat jumps

3. V-roll abs

4. Plank to Push up

5. 10 Mt. Climbers, Clean & Press, Squat & Press

6. 5 Split Lunge Jumps, then jump over weight or mat in middle and repeat

7. Boat Rockers: sit in a V with feet off ground.  Can do bicycle legs to make it harder

8. Get-ups

9. 10 Touchdowns Shuffles, 2 tuck jumps

10. Skipping with high knees, fast as you can


Work your tail off, and let me know how you did in the comments 🙂


Easy Workouts 1

Hello Hellooooo,

If you’re just getting into fitness, working out, and all that good stuff, here’s an easy workout video you can follow along with, right in the comfort of your home, using absolutely no equipment at all.  It’s only 11 minutes long, (well 10.5 minutes if you want to be exact), so you have no excuses- get that bum bum off the couch, and let’s go.

Before we start, you need to set your interval timer to 14 rounds of 30 seconds on, and 15 seconds off.  You can either buy something like a GymBoss timer, or you can just do what I did and get a free app on your phone that does the same thing.  Mine is called Round Timer, and I’ll show you how to set it up in this video.

Make sure that you’ve done some warming up, and then follow along with the workout video below:  You’re going to be doing the following 7 exercises twice thru, so 14 exercises altogether.


30 seconds of work, 15 seconds of rest for 14 Rounds (twice thru)

1.  Step forward lunges (make it harder by doing lunge jumps)

2.  T push ups on knees (make it harder by going up on your toes instead of knees)

3.  Woodchops (make it harder by holding a small weight)

4.  Squats (make it harder by doing squat jumps)

5.  Triceps dips on floor (make it harder by doing it off a chair)

6.  V sit-ups (make it easier by resting feet on the ground)

7.  High-knee running (if you don’t have a skipping rope, just do high-knee running on the spot)

That’s it.  Easy workout DONE.  Push yourself hard to get as many reps into each 30 seconds as possible.  Let me know how you do in the comments 🙂


ps- sorry I filmed this in up-and-down view… the rest will be the other way.