Everything You Need To Know About 10 Popular At-Home Workout Programs

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At-home workouts are a great way to fit exercise into your life, no gym travel time required. But while squeezing in the occasional workout in your living room is great, if you want to stick with a consistent routine, having an actual program to follow can help keep you accountable and make sure you’re getting the results you want out of the time you’re putting in.

The good news? There’s no shortage of plans to choose from. The bad news? Well…there’s no shortage of plans to choose from. While you might’ve heard your friends or coworkers sing the praises of their own go-to program, like Tone It Up or Insanity, deciding on a plan that works for you is a personal choice based on your lifestyle and your goals.

There are plenty of factors that vary between programs: how much they cost, what kind of workouts are involved, how long each workout takes, whether you need equipment, and more.

One thing we’d like to note: Some of these workouts tout exaggerated results and use language that we don’t love. It’s important to remember that a lot of this is just unfortunate marketing, and what you’ll get out of a workout is very unique to you and your body and other factors like your health, sleep habits, genetics, diet, and more. The workout that’s best for you depends on your own body, goals, and interests. Also, to add to that, some of these programs include meal plans and encourage keeping food diaries. That may be helpful for some people, but isn’t for everyone and by no means do you need to follow a specific meal plan to follow the exercise program, even if they’re marketed as a pair. If you don’t want to follow a meal plan or track your food, skip that part and just focus on the fitness.

It’s also key to listen to your body, especially when it comes to programs with high-intensity workouts. Rest when you need to, don’t push through pain, and choose a program that suits your fitness level. (For example, if fitness is new to you, jumping right into P90X probably won’t feel very encouraging or enjoyable.)

To help you make the best choice for you, we took a look at some of the most popular plans out there to first, make sure the workouts were legit and reasonably programmed, and second, to break down what you can expect from each. Here’s the deal with 10 of the most popular at-home workout programs.

Heather Hazzan. Wardrobe Styling Nicole Chapoteau. Makeup by Ingeborg. Hair by Hide Suzuki

1. BBG

What it is: A 12-week program of balanced strength and cardio workouts, each 28 minutes long.
What it costs: $50 for the e-book or $20/month for an app membership

Created by Australian trainer Kayla Itsines, BBG is a workout program that incorporates low-intensity cardio, high-intensity interval training, and guided strength training circuit workouts that get your heart rate up and challenge your muscles. The workouts can be done at a gym or at home, but they do require some equipment, such as dumbbells, a medicine ball, flat benches, and a jump rope (although there are substitutions available if there’s something you don’t have).

As for nutrition, there’s an e-book add-on called H.E.L.P., which includes a 14-day meal plan with substitutions and recipes (there’s a vegetarian e-book option too, and they’re each $50).

In addition to the original e-book formats, Itsines also launched the SWEAT app, which offers additional programs and training tools (like a workout planner and daily goals).

Get it here: kaylaitsines.com

2. Core De Force

What it is: A no-equipment, 30-day cardio program based on mixed martial arts like boxing, kickboxing, and Muay Thai.
What it costs: $60 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Created by Joel Freeman and Jericho McMatthews, Core De Force is an at-home cardio program that incorporates boxing, kickboxing, and Muay Thai combinations, bodyweight moves, and other boosts of cardio. It’s abs focused, too, since boxing workouts require your core to help with rotation and keep you stable with every jab and hook.

There are eight workouts to choose from, and each one puts you through 6 to 12 3-minute rounds (each workout is 27 to 47 minutes total). The program comes with workout streaming access, a DVD set, an eating plan, and a guided workout calendar.

Get it here: $60 for the DVDs, beachbody.com; or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

3. Fit Girl’s Guide 28-Day Jumpstart

What it is: A comprehensive beginner-friendly fitness program that’s focused on self-love and community.
What it costs: $35

While you can purchase (and do) Fit Girl’s Guide 28-Day Jumpstart package at any time, this is a unique workout program because you’re encouraged to jump in on scheduled monthly challenges and get involved on Instagram, so you can connect with and support other women during the challenge. There’s no equipment required for the 30-minute workouts, and they incorporate both cardio and strength training. There are four weeks of workouts listed out in the 28-Day Jumpstart, and each exercise has an illustrated explanation of how to do it with proper form.

It also comes with a Jumpstart Journal, which includes a food and exercise diary as well as self-love coaching, tips on staying on track with health goals over the weekend, and guidance to help end body-shaming self-talk.

Get it here: fitgirls.com

Heather Hazzan. Wardrobe Styling Nicole Chapoteau. Makeup by Ingeborg. Hair by Hide Suzuki

4. Insanity

What it is: A 60-day cardio-based program for advanced exercisers.
What it costs: $120 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

You don’t have to be in “extreme” shape to try this program according to Beachbody (the distributor of the workout), but fair warning: Insanity is a challenging program. Created by Shaun T., it includes a DVD set of 10 conditioning workouts that are about 30 to 60 minutes each, and you do them 6 days per week.

Each workout includes cardio and plyometric drills with intervals of strength, power, resistance, and core training, and the method is built around long periods of maximum-intensity effort with short rest periods built in. There’s no equipment required, and it also comes with a nutrition guide.

Get it here: $120 for the DVDs, teambeachbody.com, or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

5. Love Sweat Fitness Hot Body Sweat Guide

What it is: An eight-week cardio and strength workout program that’s designed for every fitness level.
What it costs: $50

Katie Dunlop’s Hot Body Sweat Guide is a step beyond her Love Sweat Fitness platform (where people can find free workout resources and build community, on the website or on Instagram). This eight-week program is filled with straightforward and fun workouts that focus on cardio and strength (specifically, your arms, legs, abs, and butt).

The e-book contains eight weeks of workouts for all levels that are under 30 minutes each, no equipment required. The program also includes an exercise encyclopedia so you can reference how to do each move with proper form, along with a warm-up and stretching guide and bonus workouts.

Get it here: $50, lovesweatfitness.com

6. PIIT28

What it is: A Pilates-based interval training program that requires zero equipment, minimal space, and 28 minutes a day for 28 days.
What it costs: $39

Blogilates founder Cassey Ho incorporated the core-strengthening elements of her POP Pilates method with high-intensity interval training to create PIIT28 (which stands for Pilates Intense Interval Training). There are six workouts per week, and in each 28-minute (and 40 seconds) workout, you’ll go through 7 different exercises for 45 seconds each, resting for 15 seconds in between. Then, you repeat that set three times. As for the exercises themselves, they switch off between cardio exercises and Pilates moves.

The program comes with 17 guided workout videos and an e-book, which includes printable versions of the workouts, a workout calendar, a guide to warm-ups and proper form for each exercise, and a rep sheet so you can track progress.

Get it here: $39, piit28.com

7. PiYo

What it is: A low-impact 60-day plan that incorporates elements of Pilates and Yoga, done at a quicker pace for cardio benefits.
What it costs: $60 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

Created by Chalene Johnson, what sets PiYo apart from other workout programs is that it’s low-impact, so it can be a good choice for people with joint issues. (Also, the no-jumping thing is great if you have downstairs neighbors.) Plus, there’s no equipment required.

The workouts combine the strengthening elements of Pilates with the flexibility-enhancing benefits of yoga, and the moves are done at a nonstop, fluid pace to get your heart rate up. (So, there’s no holding yoga poses for long periods of time.) The program comes with a DVD set that includes 7 workouts, a 60-day workout calendar, and an eating plan.

Get it here: $60 for the DVDs, beachbody.com; or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

Heather Hazzan. Wardrobe Styling Nicole Chapoteau. Makeup by Ingeborg. Hair by Hide Suzuki

8. P90X

What it is: An intense 90-day fitness program done for one hour a day, six days a week.
What it costs: $120 for the DVDs, or you can join Beachbody On Demand ($39 for three months, $59 for six months, or $99 for 12 months) for access to this and other Beachbody exercise programs.

P90X is something of a “cult classic” workout program, and it’s got a hardcore reputation—after all, the X stands for “extreme.” Created by Tony Horton, the challenging workouts are done for one hour a day, six days a week, for 90 days. The workouts are varied, incorporating resistance training, cardio, plyometrics, abs work, martial arts, and yoga.

There are a few pieces of equipment required: Namely, a set of dumbbells or lightweight resistance bands, plus a chin-up bar that you can put in a doorway. The program comes with a DVD set of 12 workouts, as well as a nutrition plan and a workout calendar.

Get it here: $120 for the DVDs, beachbody.com; or $39-$99 for a Beachbody On Demand membership, beachbodyondemand.com

9. Tone It Up

What it is: A fitness community offering a variety of free and paid workouts, plus a paid nutrition plan.
What it costs: Free, or $13/month for Studio Tone It Up membership

Tone It Up, created by Katrina Scott and Karena Dawn, is more of a fitness community than a program, per se—the website is full of free workouts and offers daily moves. The brand also runs regularly rotating challenges throughout the year, which you can catch on the Instagram or website.

There’s also a weekly workout calendar that incorporates additional workouts from the Studio Tone It Up app, which costs $13 a month. And there’s no shortage of variety. Types of workouts include HIIT, total-body strength, cardio, and routines geared toward certain areas, like arms, abs, or glutes. There are also workouts inspired by boxing, barre, yoga, and more. The workouts range in length, and while some are bodyweight only, others require equipment such as an exercise ball, sliders, resistance bands, and dumbbells.

(If you’re also looking to work on healthy eating habits, you can also opt for Tone It Up’s signature nutrition plan, which costs $150.)

Get it here: $13 per month, toneitup.com

10. 80-Day Obsession

What it is: A different strength or cardio workout every day for 80 days.
What it costs: Only available on Beachbody On Demand, which costs $39 for three months, $59 for six months, or $99 for 12 months (and includes access to all other Beachbody exercise programs).

There’s no getting bored with Autumn Calabrese’s 80-Day Obsession—there are 80 different workouts, so you’ll have something new every day. There are cardio classes and strength sessions geared toward different muscle groups, including legs, arms, abs, glutes, as well as total-body strength workouts, and each workout lasts 30 to 60 minutes. As for equipment, you’ll need light, medium, and heavy dumbbells, looped resistance bands, and sliders.

The program is available with a Beachbody On Demand subscription, and in addition to the workouts themselves, you’ll also get an 80-Day Obsession workout calendar, tracker sheets, and an eating plan.

Get it here: $39-$99, beachbodyondemand.com

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