The best home workout programs for athletes

As the Coronavirus COVID-19 continues to spread across the globe, it seems that youth sports have been indefinitely cancelled. Many sports seasons have been cut short or cancelled all together. Teams are forbidden to gather for practice. Gyms are shut down. Summer sports camps have been cancelled.

But the global shutdown doesn’t mean that young athletes can or should take an indefinite break from their training. It would be a shame to lose all of the progress that they’ve made in recent months. On the contrary, young athletes can actually use this time to get healthier and fitter than ever. They just need a little help from the best home workout programs for athletes.

Appropriate ages and levels for the programs listed below are only recommendations from Ertheo. Parents should always review the content and workouts to determine whether they are appropriate for the age and fitness level of their children before allowing them to participate in the workout. 

The best streaming services and apps for young athletes

There are many streaming services and apps that offer a wide variety of home workout programs for athletes to choose from. When you subscribe to these streaming services, you’re able to access all different kinds of workout programs and videos usually for a small monthly fee. In addition, most streaming services and apps offer a limited time free trial so you can try out the programs and determine whether you like them before becoming an official member or subscriber. Check out our selection of the best streaming services and apps for young ahtletes below.

Home Workout Programs for Athletes from Beachbody On Demand 

Beachbody On Demand is an online streaming service offering some of the best home workout programs for athletes. The service allows members to stream more than 35 different workout programs for all fitness levels and objectives. Most programs require little to no gym equipment and include workout calendars and meal plans for maximum results. You can choose to purchase the programs separately or you can sign up for a Beachbody On Demand memberships. The 3-month membership includes a 14-day free trial and is $39.95 each quarter after that. Click here to read about Beachbody’s official age requirements and recommendations. 

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Home Workout Programs for Athletes from The Daily Burn

The Daily Burn is an online streaming service that delivers video collections suitable for all levels and objectives. Options range from low-intensity physical rehab guidance to high-intensity cardio, strength and cross training video workout classes. Most programs require at least basic gym equipment like dumbbells and a yoga mat. Some programs require extensive equipment like a pull-up or chin-up bar, a medicine ball, and/or a box jump box. Most workouts also include workout calendars and meal plans for maximum results. The Daily Burn is currently offering a free 60-day trial. The Daily Burn subscription is $19.95 per month. Click here to read more about The Daily Burn’s official age requirements and recommendations. 

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Home Workout Programs for Athletes from The Nike Training Club App 

The Nike Training Club App is a versatile app featuring workouts and training programs for all fitness levels and objectives. Some programs require no equipment whatsoever. Others require a full gym. The app is easy to use and offers many search options to find the right workouts and programs for your personal fitness goals. Usually the NTC App offers free content and premium content available only by subscription. In response to the Coronavirus Pandemic, the NTC App is offering all of their premium content for FREE until further notice

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Home Workout Programs for Athletes on Youtube

There is a wide variety of home workout channels on Youtube, and a couple are especially well-suited to young athletes who want to improve their physical fitness. The best Youtube home workouts channels for young athletes include Joe Wick’s The Body Coach TV, the Fitness Blender channel, and the HASfit channel. Content on all three channels is FREE. In addition, all three channels feature a wide variety of videos for all fitness levels and objectives, but certain playlists and series are better suited to young athletes. You’ll find our suggestions in the next section.

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The most intensive home workout programs for athletes 16+

We only recommend these programs for very physically fit athletes at least 16 years old. Parents should always review the programs to determine whether they’re appropriate for the fitness level of their children.

Insanity from Beachbody on Demand.

An advanced workout program inspired by a variety of sports including American football, boxing, basketball, and track and field. Considered one of the most challenging home workout programs for athletes on the market. Great to improve power, speed, core strength, and cardio. No equipment required. Program consists of 11 workouts. Workouts last 30 minutes to an hour each. Read a review from Webmd.

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P90X3 from Beachbody on Demand.

An advanced workout program that guarantees a lean and ripped body in 90 days. Inspired by periodization and a tactic called “muscle confusion”. Great for training specific large muscle groups as well as improving cardio and power. Requires a set of dumbbells or resistance bands and a chin-up bar. Program consists of 16 workouts  broken down into 4 core areas: Resistance, Power, Cardio, and Core Flex & Balance. Read a review from Webmd

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Daily Burn Spartan from The Daily Burn.

An advanced home workout program for athletes inspired by Spartan Races, the world’s best obstacle course races. Daily Burn Spartan is broken down into two phases. During Phase One, athletes work out three days a week and build up their strength and endurance. Phase Two cranks up the intensity pushing athletes to work out four days a week, with exercises designed to increase their athleticism. The videos are 25 to 35 minutes long and the program lasts for 6 weeks. One the downside, this program requires quite a bit of equipment: Dumbbells, a box (for box jumping), a resistance band, a dowel, and a yoga mat. 

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Tactical Bodyweight Training from The Daily Burn.

An advanced workout program that focuses on body weight exercises to gain strength and increase mobility. TBT workouts are divided into three tiers of movement complexity. Tier 1 focuses on increasing mobility, Tier 2 fine-tunes your body’s natural movements for maximum efficiency, and Tier 3 is all about unloading — the process of releasing stress and restoring tissue to its resting length. The videos are between 20 and 45 minutes long and the program lasts for one month. Recommended equipment includes a set of dumbbells, a yoga mat, a foam roller and a tennis ball. 

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Breakthrough Challenge from the NTC App

An advanced workout program featuring 20 workouts in 28 days for strength training and cardio. The program is broken up into 4 stages designed to maximize your benefits and overall experience. Workout videos are between 30 and 45 minutes long. The program requires minimal equipment (a set of dumbbells and a yoga mat), although some exercises can be completed with no equipment.

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The best intermediate home workout programs for athletes 14+

We only recommend these programs for athletes at least 14 years old who train at at least an intermediate level. Parents should always review the programs to determine whether they’re appropriate for the fitness level of their children.

Core De Force from Beachbody on Demand.

An intermediate workout program inspired by mixed martial arts. Great for cardio and core strength. No gym equipment required. Program consists of 10 workouts. Workouts last 27 to 47 minutes each. Read a review from a fitness professional.

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Undefeated from The Daily Burn

An intermediate workout program inspired by mixed martial arts. The program consists of fast-paced rhythmic cardio kickboxing and HIIT workouts designed to improve cardio conditioning and build strength. The videos are about 30 minutes long and the program lasts for 6 weeks. Recommended equipment includes a set of dumbbells.

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Intelliburn from The Daily Burn

An intermediate workout program featuring all kinds of workouts to improve strength, speed, flexibility, and power. The workouts vary in difficulty and length, and the program trains different muscles each day. Equipment required includes a medicine ball, a yoga mat, a kettle bell, an exercise ball, a set of dumbbells, a pull-up bar, a resistance band, and a box. 

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Burn with Kristy Godso from the NTC App

An intermediate workout program featuring only bodyweight exercises designed to build confidence in the body and the mind. Workouts feature quick, high-intensity moves and are between 20 and 45 minutes long. The complete program lasts a total of 6 weeks. No equipment required.

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Fitness Blender HIIT Series from Youtube

Fitness Blender is a free healthy and fitness Youtube channel featuring over 600 full length workout videos. Workouts are designed for a variety of fitness levels and objectives. The HIIT Series from fitness blender features intensive workouts that place a high amount of demand on the muscles and require some exercise experience, making them perfect for intermediate athletes at least 14 years old. Videos vary greatly in length, from 5 minutes to an hour and a half. For most videos, no equipment is required. Visit fitnessblender.com and find the right workout plan for your personal goals for less than $5. 

The best home workout programs for 12 – 14 year olds

We only recommend these programs for athletes at least 12 years old. These workout programs are motivational and safe. Parents should always review the programs to determine whether they’re appropriate for the fitness level of their children.

The Body Coach TV P.E. with Joe Series from Youtube

Joe Wicks, also known as The Body Coach, is a celebrity fitness coach with his own Youtube channel called The Body Coach TV. His P.E. with Joe series is perfect for young athletes from 10 to 14 years old who are serious about their physical conditioning and athletic improvement. Joe’s workouts are bodyweight workouts featuring simple functional movements like squats, lunges, and push-ups. The workouts are 30 minutes long (with a unique video each day) and require no gym equipment. The program and channel is FREE. 

HASfit Fat Burning Workouts from Youtube

HASfit is a free health and fitness Youtube channel featuring over 1,000 full length home workouts. Two coaches lead the programs with one doing the more challenging exercises and the other doing the slightly easier modified version of the same exercise. Their Fat Burning Workout Series is perfect for young athletes between 10 and 14 years old. The series features over 60 videos of all different lengths and workout styles. Some workouts require weights, medicine balls, or other equipment, but for young athletes under 14, the no equipment exercises are recommended. There are plenty to choose from. The program and channel is FREE.

Fitness Blender Coordination, Agility, and Balance series from Youtube.

Fitness Blender is a free healthy and fitness Youtube channel featuring over 600 full length workout videos. Workouts are designed for a variety of fitness levels and objectives. The Coordination, Agility, and Balance series is especially designed for athletes. Most videos are between 15 and 35 minutes long and require no equipment. Some equipment is required for some videos, but for younger athletes, we recommend only bodyweight workouts. Visit fitnessblender.com and find the right workout plan for your personal goals for less than $5.

The best home workout programs for 12 – 14 year olds

We only recommend these programs for athletes at least 12 years old. These workout programs are motivational and safe. Parents should always review the programs to determine whether they’re appropriate for the fitness level of their children.

Kids and Family Collection from Beachbody On Demand.

A fun workout program designed to get the whole family moving. Videos vary in length, ranging from 5 minutes to 55 minutes of fitness fun. In response to the Coronavirus Pandemic, Beachbody is currently offering the Kids and Family Collection at home workouts for FREE. 

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The Body Coach TV Kids Workouts to do at Home Series from Youtube

Joe Wicks, also known as The Body Coach, is a celebrity fitness coach with his own Youtube channel called The Body Coach TV. His Kids Workouts to do at Home series is perfect for young athletes under 10 years old. The videos are between 5 and 15 minutes long and are designed to keep kids entertained while they get moving and sweating. Most exercises are simple, traditional exercises like jumping jacks and squats, perfect for young children who are just beginning their sports journeys. 

Young athletes can still stay healthy and fit during the Coronavirus Pandemic. With these training apps and home workout programs from young athletes, they may even become fitter and healthier than ever.

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