10 Best Workouts on the Completely Free Nike Training App to Get Fit During COVID
While not sponsored, I love the Nike Training app. The free app provides trainer led workouts, many of which are body weight, at a wide range of difficulties. The workouts vary from yoga, to weight lifting, to HIIT, all in one easy to use app. For the sake of application, I have chosen 10 of my favorite trainer-led workouts on the app, most of which require no extra equipment aside from a yoga mat or mat alternative such as a towel or carpet.
This post is NOT sponsored by Nike - the below perspectives are exclusively my own and have not been in any way influenced by the brand.
Quick Full Body Burn
Quick Full Body Burn, or “Spicy Meatballs” as we like to call it, is perfect if you are pressed for time. The workout ticks all the boxes in just 14 minutes of intensity. Josh Adamson maintains a quick tempo, contributing to a highly enjoyable workout.
Restorative Yin Yoga
A slow-moving and deeply restorative Yin-style yoga session, this workout is designed to improve overall mobility and flexibility through long-hold poses and breath work. To maintain a centered mind and body, I practice this routine each Sunday before bed.
Controlled HIIT
This low-impact, high intensity workout will get your heart pumping. Unlike many high-intensity training sessions, it’s also gentle on your joints. The four supersets will up your heart rate and increase your strength. This is a great option for those looking for a gentle push when they’re not feeling up for a workout.
Vinyasa Yoga Flow
This foundational, no fuss, yoga flow will start and end with hip opening poses to help you unwind and focus. Remember to follow your breath (and breath only through the nose) through the standing poses to build heat and strength.
Nontraditional Strength
This full body, bodyweight only circuit, is designed to challenge your coordination and core control, with nontraditional strength drills, like Bear Crawls, Kick Throughs, and Dead Bug variations. This one is intermediate to advanced level and really kicked my butt.
Yoga for Sport
Improve your strength and stamina with this sport-inspired yoga practice. Combine conscious breath work with intentional movements to push your performance to the next level. I find this workout to be the perfect blend of functional mobility and strength work. Almost an hour long, this yoga session will strengthen muscles you didn’t know existed.
Kickboxing Basics
Let me be the first to admit, I drastically underrated the difficulty of shadowboxing. Discover your inner warrior in this total body workout. You will learn basic Muay Thai striking and defending techniques integrated with bodyweight exercises to challenge every muscle in your body. This one will really have you moving (more like hopping) around your living room.
Primal Flow Evolution
One of my favorite functional strength workouts - find your limits with these non traditional primal yoga movements. Stay rooted in your hands and feet as Branden leads you through an excellent hybrid workout.
Quick Heat Yoga Flow
A yoga flow that is great for when you want to maximize your time - build heat as you move through the hip opening poses, then find your breath as you pick up the pace, connecting breath to movement. This is my go-to-yoga workout when short on time. This flow blends together all benefits of vinyasa into a fast paced and energetic routine.
Breakthrough HIT & Flow 1-4
Each of the 4 variations are big workouts, with even bigger payoffs. Each circuit brings twists to keep you on your toes as you execute “animal moves” and various cardio sequences while building functional full body strength. There are also Breakthrough Flows focused on upper body, lower body, and core, as well. Workouts 1 and 2 are usually beginner to intermediate, with 3 and 4 venturing into advanced territory.
Final Thoughts
You really cannot go wrong with any of these workouts. I must note the available workout types on the Nike Training app run the gamut and this list is in no way exhaustive. In fact, this is only a small sample of the best options available. You may notice that most of these workouts are generally HIIT or yoga related; that is largely due to my personal preferences and does not reflect the breadth of offerings. Enough talk, time to go get the blood pumping!
