Online Exercise Programs: A Free Weekly Routine
General information: This page is general information, not medical advice. No dietitian, doctor or qualified trainer has reviewed it, and it is not a substitute for their advice.
Disclosure: NYUS Inc. publishes this guide and makes the NYUS app, which is one of the options it mentions. We do not rank other websites or apps by name.
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Join the NYUS waitlistShort answer: a free online exercise routine only needs three things, a weekly minute target, a day or two of muscle strengthening and a way to make it harder over the weeks. WHO’s 2020 guidelines ask adults for at least 150 minutes of moderate-intensity aerobic activity a week (or at least 75 minutes of vigorous-intensity activity) and muscle-strengthening activities on 2 or more days a week. By our arithmetic, 5 sessions of 20 minutes make 100 minutes and 5 sessions of 30 minutes make 150 minutes, so a four-week ramp from 20 to 30 minutes a session gets a beginner to the minimum. This is general information, not medical advice.
An online exercise program is a set of sessions you follow from a website, video or app, in an order that is meant to build up. A routine is the weekly pattern you repeat (these definitions are ours). Most search results give you a list of videos; what turns a list into a program is the week-by-week plan, so this guide gives you one you can copy. To choose between sites rather than build a week, see our guide to online workout websites and how to choose one, and for programs that need no equipment see free online home workout programs.
The weekly numbers to build the routine around
WHO’s 2020 guidelines ask adults for at least 150 minutes of moderate-intensity aerobic activity a week (or at least 75 minutes of vigorous-intensity activity) and muscle-strengthening activities on 2 or more days a week. Everything below is built from those two lines; the session lengths and the ramp are our own arithmetic and suggestions, not from a study.
A free 4-week ramp
Do the aerobic sessions as walking, cycling, stair climbing, dancing or an online cardio video, at an effort you choose. Do the strength sessions on two of the same days.
| Week | Aerobic | Strength | Total scheduled | Reaches WHO 150 minutes? |
|---|---|---|---|---|
| Week 1 | 5 x 20 min = 100 min | 2 x 20 min = 40 min | 140 min | Not yet (100 of 150) |
| Week 2 | 5 x 25 min = 125 min | 2 x 20 min = 40 min | 165 min | Not yet (125 of 150) |
| Week 3 | 5 x 30 min = 150 min | 2 x 20 min = 40 min | 190 min | Yes (150 or more) |
| Week 4 | 5 x 30 min = 150 min | 2 x 20 min = 40 min | 190 min | Yes (150 or more) |
The table is our arithmetic (sessions x minutes). Weeks 1 and 2 are a build-up, so they are below 150 on purpose. If you already exercise, start at week 3. Three longer sessions work too: 3 x 50 minutes also makes 150.
A no-equipment strength day (20 minutes)
- Squat to a chair, 2 sets of 8 to 12.
- Push-up on knees or against a wall, 2 sets of 8 to 12.
- Lunge (step back), 2 sets of 8 to 12 a side.
- Glute bridge, 2 sets of 10 to 12.
- Plank, 2 holds you can finish with good form; see our plank guide for beginners.
The moves, sets and reps are our suggestion for a beginner, not a prescription. Rest as needed, and stop if a move hurts. For a three-day version see the beginner home workout plan.
Three quick checks that an online exercise program is a program
- Does week 4 differ from week 1? If not, it is a library and you must add the progression, as above.
- Is there a day for muscle strengthening? The WHO line asks for it on 2 or more days a week.
- Can you see what you did? A log of sessions and minutes, even a notebook, shows whether you are on target.
These checks are ours, not a standard. Our longer five-check guide adds cost and privacy.
When you miss a day
Do not double up the next day. Take the next planned session as written and keep the week's target in mind; one missed session of five leaves 120 minutes at 30 minutes each (4 x 30 = 120). If you keep missing the same day, move it. Our workout consistency guide covers sticking to a plan.
Where NYUS fits (our app)
We make NYUS, so read this section as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. It builds a workout and diet plan around your goal, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. It does not change your training plan automatically. It shows today's workout from your plan and logs each set with rest timers and personal bests. Join the NYUS waitlist: a 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start.
Try NYUS: 30-day free trial, then plans from ₹499 for one month, paid once, no auto-renewal
An AI fitness & nutrition coach in early access on Android, 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start: workout and diet plans, recovery from compatible wearables via Health Connect. No ads, no data sold.
Join the NYUS waitlistFrequently asked questions
What is a good online exercise routine for a beginner?
A simple one is five aerobic sessions a week, starting at 20 minutes (5 x 20 = 100 minutes) and adding 5 minutes a session each week until you reach 30 minutes (5 x 30 = 150 minutes), plus two short strength sessions. That ramp is our own suggestion, not from a study; WHO’s 2020 guidelines ask adults for at least 150 minutes of moderate-intensity aerobic activity a week (or at least 75 minutes of vigorous-intensity activity) and muscle-strengthening activities on 2 or more days a week. This is general information, not medical advice.
How many minutes of online exercise do I need a week?
WHO’s 2020 guidelines ask adults for at least 150 minutes of moderate-intensity aerobic activity a week (or at least 75 minutes of vigorous-intensity activity) and muscle-strengthening activities on 2 or more days a week. By our arithmetic, 5 sessions of 30 minutes make 150 minutes, so five 30-minute online sessions, or three 50-minute sessions (3 x 50 = 150), reach the aerobic minimum. This is general information, not medical advice.
Are free online exercise programs enough?
They can be, if they give you what the plan above needs: sessions that get longer or harder over the weeks, a day for muscle strengthening, and a way to see what you did. Free video lists usually leave the progression to you, so write the weekly ramp down yourself. Our guide to choosing an online workout website has five checks. This is general information, not medical advice.
Can I follow an online fitness program at home with no equipment?
Yes for the weekly minutes: walking, stair climbing, dancing, cycling or bodyweight circuits all count as activity, and bodyweight moves such as squats, knee push-ups, lunges and glute bridges can cover the muscle-strengthening days. Start with the version you can do without pain and stop if something hurts. This is general information, not medical advice.
How do I know if an online exercise program is working?
Judge it by what you can count: sessions completed in the week, minutes done against the target, and reps or time on the same move compared with last week. These are our suggestions, not a clinical test; if you have a health condition, speak to a doctor before starting. This is general information, not medical advice.
Sources
- World Health Organization, WHO guidelines on physical activity and sedentary behaviour (2020): adults should do muscle-strengthening activities on 2 or more days a week and at least 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity aerobic activity a week, or an equivalent combination.
- nyus.in, the NYUS landing page, for the statements in the NYUS section and the trial and price line.
The 4-week ramp, the table cells, the strength-day moves, sets and reps, the three checks and the minute arithmetic are NYUS's own suggestions or arithmetic, not from a study or from any named website. No nutrition figure is used on this page, so no IFCT 2017 or USDA FoodData Central row is cited.