Free Workout Friday: 8 Free Follow-Along Workouts
Free Workout Friday was our weekly series of full follow-along workouts, filmed by the Living.Fit coaching team and built with our workout generator. All eight are collected below so you can find one by time, equipment or goal. Every video is free and covers the full session. Most include a warm-up and cool-down.
Pick a workout
| Workout | Time | Equipment | Goal |
|---|---|---|---|
| 20-Minute Bodyweight Fat Loss HIIT | 20 min | Bodyweight (optional bands or weighted vest) | Fat loss |
| 10-Minute Kettlebell Muscular Endurance | 10 min | Kettlebell | Muscular endurance |
| 30-Minute Dumbbell HIIT | 30 min | Dumbbells | HIIT |
| 20-Minute Sandbag Circuit | 20 min | Sandbag | Circuit training |
| 30-Minute Resistance Band Strength | 30 min | Resistance bands | Strength |
| 30-Minute Barbell Muscle Building | 30 min | Barbell and plates | Hypertrophy |
| 40-Minute Dumbbell Strength | 40 min | Dumbbells | Strength |
| 45-Minute Kettlebell: Six Gates of Silverman Preview | 45 min | Kettlebell (alternatives given) | Endurance + conditioning |
How to choose your weight
Every workout uses timed intervals, so pick the load that matches the goal. Strength: 6–8 reps with longer rest. Muscle building: 10–12 reps. Endurance and fat loss: 10–15+ reps with short rest. If you could have done many more reps, go heavier next time. If you can't finish the interval, go lighter.
20-Minute Bodyweight Fat Loss HIIT
Time: 20 min · Equipment: Bodyweight (optional bands or weighted vest) · Goal: Fat loss
40 seconds work / 20 seconds rest. Pick a pace or load that lets you hit 10–12 reps per interval. Full-body moves keep your heart rate high so you burn more calories.
10-Minute Kettlebell Muscular Endurance
Time: 10 min + warm-up and cool-down · Equipment: Kettlebell · Goal: Muscular endurance
40-second intervals, 10–15 reps. Your muscles should give out before your breathing does. Work just past the burn, and keep set three as strong as set one.
30-Minute Dumbbell HIIT
Time: 30 min (video includes warm-up and cool-down) · Equipment: Dumbbells · Goal: HIIT
Intervals of a minute or longer with little rest. Aim for 15–20 reps per minute at maximum output. Limit true max-effort HIIT to about two sessions a week.
Full write-up for this workout
20-Minute Sandbag Circuit
Time: 20 min + warm-up and cool-down · Equipment: Sandbag · Goal: Circuit training
1 minute of work, then 15 seconds to switch exercises (a 4:1 ratio). Choose a load you can move for the whole minute with nothing left in reserve at the end.
Full write-up for this workout
30-Minute Resistance Band Strength
Time: 30 min + warm-up and cool-down · Equipment: Resistance bands · Goal: Strength
20 seconds work / 40 seconds rest. Choose band tension that limits you to 6–8 reps. Progressive overload: add a rep each week, and move to a heavier band once you reach 8.
30-Minute Barbell Muscle Building
Time: 30 min + warm-up and cool-down · Equipment: Barbell and plates · Goal: Hypertrophy
30 seconds work / 30 seconds rest, aiming for 10–12 reps at RPE 6–7. Your muscles should be what stops you, not your breathing.
40-Minute Dumbbell Strength
Time: 40 min + warm-up and cool-down · Equipment: Dumbbells · Goal: Strength
20 seconds work / 40 seconds rest, 6–8 heavy reps. Increase the weight, reps or tempo each week.
45-Minute Kettlebell: Six Gates of Silverman Preview
Time: 45 min · Equipment: Kettlebell (alternatives given) · Goal: Endurance + conditioning
A workout from our 6-week Six Gates of Silverman program: a long primer warm-up, then a 24-minute AMRAP. Loads should feel like about a 6 out of 10, but the volume is high, so don't skip the warm-up.
