Don’t worry if you've never worked out in your life. This 10-DAY challenge was designed with everyone in mind, whether it's your first time working out or you're at the gym on a daily basis. In order to get outstanding results you have to come back to t

10-DAY TOTAL BODY MAKEOVER / DAY 3

Juliette Wooten

Find out how to build the ultimate upper and lower chest psysique by watching & following the industry experts. Get mentored by your favorite fitness coaches. 

Find out how to build the ultimate upper and lower chest physique by watching & following the industry experts. Get mentored by your favorite fitness coaches. 

Free Home Chest Workouts Without Weights — Tream

Chest

Bring out maximum separation between your pecs

Wanna get a fit abdomen? Start with these beginner-friendly exercises to engage your abs. Find videos for every fitness level.

Lower Abs Workouts | Abs Routines You Can Do at Home — Tream

Train online by watching chest abs videos on Tream.

Chest abs workouts and exercises - Tream

Chest Abs

About Core

Wish to build a firm core? Start with these beginner-friendly exercises to engage your abs, glutes and back muscles. Find videos for every fitness level.

Perfect Core and Arm Workouts You Can Do at Home — Tream

Core

Strengthen your spine, abdomen and pelvis

Train online by watching chest core videos on Tream.

Chest core workouts and exercises - Tream

Chest Core

Train various muscle groups at once with these beginner, intermediate and advanced compound online fitness videos. Strengthen your body from head to toe!

Free Upper Body Compound Exercise Workouts — Tream

Compound

Work multiple muscle groups at the same time

Train online by watching chest compound videos on Tream.

Chest compound workouts and exercises - Tream

Chest Compound

Get fit with Tream circuit full-body workouts today. Join free to immediately benefit from the latest developments in the online fitness video industry. 

Free Leg Circuit-Training Workouts for Beginners — Tream

Circuit

Train online by watching chest circuit videos on Tream.

Chest circuit workouts and exercises - Tream

Chest Circuit

The benefits of bodyweight exercises are well-known, and they have been practiced since the days of the Ancient Greeks. Calisthenics, the word they gave to this form of exercise, is derived from the Greek word for “beauty” because of the elegance of the human body at its fullest potential.&nbsp; Today, bodyweight exercises are practiced in many forms around the world, from push-ups to pull-ups, handstands to planks, and are by far one of the best and most convenient ways to unlock your potential and unleash the full power of your body.&nbsp; What are bodyweight exercises? Bodyweight exercises are physical exercises that use your body’s weight to provide resistance. This makes bodyweight exercises stand out from machine and free weight exercises, where the resistance is provided by weights or a machine. While bodyweight workouts do sometimes make use of equipment such as pull-up bars, medicine balls, and boxes, the key differentiator is that the resistance itself is offered entirely by the weight of your body, and the equipment serves only as a way to direct that resistance.&nbsp; Bodyweight exercises are some of the most popular and widely-practiced exercises worldwide. Some examples include:&nbsp; <ul><li>Chin-ups</li><li>Pull-ups</li><li>Push-ups</li><li>Box jumps</li><li>Leg raises</li><li>Burpees</li></ul> To see examples of bodyweight core workouts and bodyweight cardio exercises, take a look at our selection of <a href="https://tream.com/workouts/bodyweight" target="_blank">free bodyweight workouts</a>.&nbsp; Should you make bodyweight exercises a part of your workout? Almost anyone who wants to get in shape, improve their strength and cardio, and keep their muscles toned will benefit from adding bodyweight exercises into their workout. Recent studies have shown that calisthenics is an <a href="https://www.ncbi.nlm.nih.gov/pubmed/29466268" target="_blank">effective way to build strength</a> without the need for equipment, and since bodyweight exercises engage your entire body, they may lead to greater fat loss and overall balance than machine and free weight-based exercises that only target one muscle group at a time.&nbsp; Because most calisthenics exercises don’t require any equipment, they are some of the most convenient ways to shape your body, even when you’re short on time and can’t make it all the way to the gym. You can plop down a mat wherever you are and get a solid workout, no pricey gym membership required. This makes bodyweight workouts a great choice for busy people who want to stay fit by squeezing in a workout after getting home for work, during a lunch break, or even while waiting for the oven to preheat.&nbsp; What does a typical bodyweight core workout like? If you’ve ever hit the gym or taken a fitness class, you’ve almost definitely tried bodyweight exercises. A typical bodyweight core work might include: <ul><li>Crunches: Lie on your back with your hands behind your head and your knees bent. Flex your core and lift your upper back off the floor and towards your knees.&nbsp;</li><li>Flutter kicks: Lie on your back with your arms by your sides and your legs pointed straight forward. Raise your legs slightly off the ground and make an alternating kicking motion with each.&nbsp;</li><li>Planks: Lie chest down on the ground and lift yourself onto your elbows so your body is a few inches off the ground. Flex your core and keep your back as straight as possible while keeping your body elevated for 60 to 90 seconds.</li><li>Russian twist: Sit with your knees bent and feet flat on the ground. Extend your arms straight out in front of you, lean back slightly, and twist your hands from left to right and vice verse.&nbsp;</li></ul> How to do a bodyweight cardio exercise at home If you want to start unlocking your body’s true power, you don’t have to wait. Our selection of <a href="https://tream.com/workouts/bodyweight" target="_blank">free bodyweight workout videos</a> makes it easy to start getting the body you want, right away — no signup required.&nbsp; With Tream, you don’t need an expensive gym membership to start seeing results. Our mobile-friendly platform makes it easy to get sweating no matter where you are or how much time you have.&nbsp; And with new workouts added every single day, you’ll never find yourself short on motivation. Just sort through the available workouts by type, popularity, and upload date to find the right workout for you, and add your favorites to playlists that you can come back to whenever you want.&nbsp; You can also search for instructors using tags and categories, making it easy to find the perfect instructor for you. When you find one you click with, you can follow them to stay up to date with all their newest workout videos.&nbsp; Plus, unlike some online workout videos, it’s easy to message your instructor if you have any questions. Or if you prefer, you can always leave a comment on the video and get answers and encouragement from your fellow Tream community members.&nbsp; You don’t need any equipment to start unleashing the full power of your body. Start browsing through our full selection of free bodyweight workout videos and take your training to the next level — no signup required.&nbsp; ﻿Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.

Unleash the power of your body with bodyweight exercises

Bodyweight exercises are one of the best ways to keep your body in shape even without a pricey gym membership and lots of a equipment you’ll never use.

Free Online Bodyweight Core Workouts — Tream

Bodyweight

Train online by watching bodyweight chest videos on Tream.

Bodyweight chest workouts and exercises - Tream

Bodyweight Chest

Get toned at home by watching professional free fitness toning videos on Tream. Get started today, no signup required. Join premium for even more workouts.

Free Online Toning Workouts for Beginners  — Tream

Toning

Train online by watching toning chest videos on Tream.

Toning chest workouts and exercises - Tream

Toning Chest

HIIT workouts can be particularly effective for people who don’t have much time to workout. By pushing yourself to extremes, you can pack a lot of calorie-burning punch into a very short time frame — even just 10 to 15 minutes.&nbsp; However, if you’re new to working out, be careful not to push yourself too far — start slow and ramp-up the intensity over time. HIIT is one of the most challenging types of exercise you can put yourself through, so consult with your doctor before beginning, especially if you have any health conditions or cardiovascular issues. Benefits of HIIT workouts HIIT is a cardio workout pushed to the max. Since it is fundamentally an aerobic, cardiovascular activity, it shares all the same benefits as regular cardio. These include: <ul><li>Prevent and treat <a href="https://www.ncbi.nlm.nih.gov/pubmed/31895511" target="_blank">dementia and Alzheimer’s</a></li><li>Improve sleep quality and <a href="https://www.ncbi.nlm.nih.gov/pubmed/31896077" target="_blank">reduce insomnia</a> in middle-aged and older adults</li><li>Improve your <a href="https://www.jsm.jsexmed.org/article/S1743-6095(19)31164-6/pdf" target="_blank">sex life</a></li><li>Decrease the risk of <a href="https://www.uofmhealth.org/health-library/hw114892" target="_blank">heart attack or stroke</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/" target="_blank">Control blood sugar levels</a> and help prevent Type 2 diabetes</li><li>Increase <a href="https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs" target="_blank">lung capacity</a></li><li>Burn fat and lose weight</li></ul> The true impact of HIIT routines comes in their intensity. While a typical cardio workout might last 30 minutes, a HIIT routine may only last 10. However, HIIT’s intensity makes up for its reduced time investment. Even if you’re only working out for 10 minutes, you’d be sprinting for half of that, meaning that on average you’d be hitting the same intensity, but in a shorter time frame.&nbsp; Dangers of daily HIIT workouts Given how effective HIIT can be, many people who are trying to lose weight or get in shape think that doing a HIIT routine every day will help them burn fat faster. However, when it comes to HIIT, less is more: pushing yourself to do a HIIT routine every day can easily lead to overtraining and injury, which can keep you off the mat for quite a while, slowing down your weight loss and training efforts. Plus, even without the risk of injury, it’s important to let your muscles recover after such an intense workout. In reality, if you feel like you have enough energy to do a HIIT workout every day, you’re probably not hitting your true limits anyway, and you’d be better off pushing harder during less frequent workouts than trying to go halfway every day.&nbsp; Remember: HIIT is all about alternating between periods of high intensity and rest, so make sure you give yourself rest days as well so you can recharge. Ideally, you should be doing a HIIT workout two to three times a week max.&nbsp; If you do other forms of training as well, break up your week so that you have at least a day or two before hitting the same muscle groups with HIIT. For example, if you have a leg day, give yourself a break before doing HIIT — don’t schedule them back to back.&nbsp; Example HIIT routines To get a better idea of what a HIIT routine is like, here are some sample workouts.&nbsp; <h3>Lower-body Workout</h3> Start off with a sprint for 30 seconds. Immediately follow this with 45 seconds of squat jumps, then 20 lunges for each leg and 50 calf raises. Rest for one minute and repeat the circuit three more times.&nbsp; <h3>Burpee Workout</h3> Start with 30 seconds of pullups, followed by 60 jumping jacks. Then, do 20 burpees. Rest for one minute before repeating the circuit three more times.&nbsp; <h3>10-Minute Workout</h3> In this workout, you’ll rest between each exercise. Start with 10 lunge jumps, followed by 30 seconds of rest. Then, perform 20 push-ups and rest for 30 seconds. Follow that with 30 squats, 40 chair dips, and 50 mountain climbers, resting 30 seconds between each exercise.&nbsp; How to get started with HIIT Unlike other types of workouts, HIIT doesn’t require any equipment. In fact, most routines don’t even require a mat, so all you need is a good workout video to follow along with.&nbsp; Tream makes it easy to find calorie-burning HIIT workouts from top trainers from around the world. Just search by tags and categories to find trainers and workouts that fit your needs and experience level. Found too many workouts to do at once? Just add them to your playlist so you can come back to them another day.&nbsp; Once you’ve found a trainer you like, follow them to get notified every time they post a new HIIT workout. New videos are uploaded daily, so it’s never a challenge to find workouts that will keep you motivated and inspired to meet your fitness goals.&nbsp; With Tream, you don’t have to choose between the convenience of a home workout and the personal connection you get from being in a fitness class. It’s easy to message your trainer with any questions, and you’ll be notified when they respond. You can also comment on your favorite videos to offer advice, ask questions, or get motivation from your fellow Treamers.&nbsp; If you’re ready to burn calories, get a great workout, and realize the full potential of your body, check out our full selection of <a href="https://tream.com/workouts/hiit" target="_blank">free HIIT workout videos</a>, no signup required.&nbsp; Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.

Push your body to its limits with calorie-burning HIIT workouts

Calorie-burning HIIT workouts push your body to its limits. Here’s what you need to know about regular and daily HIIT workouts.

Daily HIIT Workouts | Calorie-Burning HIIT Workouts — Tream

HIIT

Burn calories with high-intensity interval training

Train online by watching hiit chest videos on Tream.

HIIT chest workouts and exercises - Tream

HIIT Chest

Unite mind and body with yoga

Yoga training online can get you the benefits of an in-person yoga class. Here’s what you need to know about bringing this ancient practice into the modern age.

Yoga Training Online | Yoga Class Online Free Video — Tream

Yoga

Train online by watching yoga chest videos on Tream.

Yoga chest workouts and exercises - Tream

Yoga Chest

Get simple step-by-step professional video advise for endurance home workouts by expert fitness coaches on Tream. Start building your physique today! 

Free Cardio and Muscular Endurance Exercises — Tream

Endurance

Keep your heart, lungs and circulatory system healthy

Train online by watching endurance chest videos on Tream.

Endurance chest workouts and exercises - Tream

Endurance Chest

Increase your body strength by working out from the comfort of your own living room. Watch free and premium step-by-step strength training videos on Tream.

Strength Training For Beginners | Muscular Strength — Tream

Strength

Train online by watching strength chest videos on Tream.

Strength chest workouts and exercises - Tream

Strength Chest

Here, we’re going to go over why flexibility workouts are so important, what types of balance and flexibility exercises you can do, and how you can get started. Why are flexibility workouts important? Stretching and flexibility exercises are a staple of most athletic training programs, and it’s common wisdom that proper stretching routines can keep your muscles pliable during intense workouts, reducing post-workout soreness and lowering the risk of injury.&nbsp; A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/" target="_blank">2005 study</a> verified what most exercisers already believed, showing that proper stretching and flexibility workouts can reduce muscle soreness post-workout and can reduce the risk of muscle injury by 5%. While the injury risk reduction is not particularly big in the general population, people who are especially inflexible or hyperflexible have <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.525.2286&amp;rep=rep1&amp;type=pdf" target="_blank">been shown</a> to have a significant increase in injury risk, and a long-term stretching regimen may be able to prevent those extremes of flexibility.&nbsp; Balance and flexibility exercises are particularly important for older-aged adults as balance is crucial to reduce the risk of falling, a major cause of death and injury for seniors. Maintaining a flexibility routine throughout your life can help prevent fall-related injury and death by keeping your balance in tip-top shape even as your flexibility starts to naturally decrease as you age.&nbsp; Flexibility exercises can also help ease joint pain whether its from injuries or disease such as <a href="https://www.webmd.com/rheumatoid-arthritis/features/flexibility-exercises-for-ra#1" target="_blank">rheumatoid arthritis</a>.&nbsp; Who should add balance and flexibility exercises into their workouts? Flexibility training isn’t just for gymnasts, dancers, seniors, or women. Whether you’re a bodybuilder or a yoga practitioner, flexibility training can help you achieve your fitness goals and reach peak performance in any physical discipline. Indeed, the American College of Sports Medicine recommends that everyone include at least two to three days of stretching into their regular exercise routine. Best balance and flexibility exercises If you’re ready to make flexibility a core part of your workout, here are five exercises to help you get started.&nbsp; <h3>1. Standing Hamstring Stretch</h3> This is a variation on the classic “touch your toes” stretch. Start with your knees slightly bent and your feet at hip-width. Bend forward as if you’re going to touch your toes, and then reach behind your legs and place your hands on the back of your legs. Hold this position for 30 to 45 seconds, bend your knees slightly, and release.&nbsp; <h3>2. Back Extensions</h3> Lay flat on your stomach with your head touching the mat, both hands at your sides, and your feet pointed straight behind you. Contract your abs and lift your head and upper chest off the mat. Return to the resting position and repeat this motion for 10 to 12 reps.&nbsp; <h3>3. Quad Stretch</h3> Lift your heel towards your glute and grab your foot once its near hip height. Pull the foot towards your glute to stretch your quad, then lower it and repeat with the other foot. If you need help balancing, you can hold onto a chair or bar with your free hand.&nbsp; <h3>4. Wall Pushups</h3> This exercise is geared more towards seniors, but those who are new to working out may find it a useful addition to their routine as well. Stand in front of a wall at just about arm’s length and lean towards it until your hands make contact. Bend at the elbows to bring your body closer to the wall. Once you’re close to the wall, push back out to bring yourself back to the starting position.&nbsp; <h3>5. Seated Hip Stretch</h3> Sit in a chair with your right ankle crossed over your left knee. Push down on your right knee until you feel a stretch in your hip. Leaning on your right knee will produce a deeper stretch.&nbsp; How to get started with a flexibility workout You don’t need to spend thousands of dollars on a home gym or pay for an expensive gym membership to get started with flexibility workouts.&nbsp; With Tream, you can get instant access to hundreds of free online flexibility workouts for men and women from top trainers, no signup required.&nbsp; Finding a workout that fits your needs is easy with our convenient search feature that lets you find trainers using tags and categories. Filter videos by release date, popularity, and recommendation, and make a playlist of your favorite workouts so you can come back to them whenever you like.&nbsp; Once you’ve found a trainer you click with, follow them so you can get notified every time they post a new workout video. If you have any questions about your workout, just send them a direct message, and you’ll get a notification when they respond.&nbsp; But Tream doesn’t just bring the trainer into your living room — it brings the whole class too! Join our community and comment on your favorite videos to connect with other users, share tips, ask and answer questions, and motivate each other to break new personal records and hit new milestones.&nbsp; Unlike a traditional fitness class, Tream runs around your schedule, allowing you to squeeze in a workout whenever you have a quick break in your busy lifestyle. Plus, our mobile-friendly app makes it easy to take your workout on the go. Ready to get in shape with flexibility workouts from top trainers? Plop down a mat and check out our <a href="https://tream.com/flexibility" target="_blank">full selection of balance and flexibility exercise videos</a> to get started, absolutely no sign up required.&nbsp; ﻿Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.

Let loose and stretch out with balance and flexibility exercises

Flexibility workouts are important to prevent muscle soreness and improve balance. Here are some balance and flexibility exercises to get started with.

Flexibility Workouts | Balance and Flexibility Exercises - Tream

Flexibility

Train online by watching flexibility chest videos on Tream.

Flexibility chest workouts and exercises - Tream

Flexibility Chest

Here’s what you need to know about this important form of exercise, and how you can get started, right now.&nbsp; What is cardio? Cardio is an umbrella term for aerobic exercises that raise your heart rate and strengthen your heart. Your heart is a muscle, after all, and strengthening it with targeted workouts can increase its ability to pump blood and deliver oxygen to your muscles, which in turn leads to increased fat burning.&nbsp; The goal of cardio is to get your heart rate into the cardio zone, which is defined as 75-85% of your maximum heart rate, for at least 10 minutes. At this level, your body will increase blood delivery to your muscles, improve lung ventilation, and begin burning fat stores, which helps you lose weight. Since every exerciser’s maximum heart rate is different, you’ll need to find a cardio workout with an intensity that’s right for you. To calculate your maximum heart rate, simply subtract your age from 220. If you’re 20, for example, then your maximum heart rate is 200, and your target zone is 150 to 170. If you’re 50, your maximum heart rate is 170, and your target cardio zone is 127 to 144.&nbsp; What are the health benefits of cardio? In addition to burning fat and strengthening your heart, cardio has been shown to: <ul><li>Help prevent and treat <a href="https://www.ncbi.nlm.nih.gov/pubmed/31895511" target="_blank">dementia and Alzheimer’s</a></li><li>Improve the quality of sleep and <a href="https://www.ncbi.nlm.nih.gov/pubmed/31896077" target="_blank">reduce insomnia</a> in some adults</li><li>Enhance people’s <a href="https://www.jsm.jsexmed.org/article/S1743-6095(19)31164-6/pdf" target="_blank">sex lives</a></li><li>Reduce the risk of <a href="https://www.uofmhealth.org/health-library/hw114892" target="_blank">heart attack or stroke</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/" target="_blank">Control blood sugar levels</a> and help prevent Type 2 diabetes</li><li>Improve <a href="https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs" target="_blank">lung capacity</a></li><li>Help burn fat and lose weight</li></ul> However, if you have any ongoing health issues, consult your doctor before beginning a new exercise routine.&nbsp; What are popular cardio exercises? When you think of exercising, the first thing that pops into your mind is likely a cardio exercise. Here are some examples of exercises that will get your heart rate elevated.&nbsp; <ul><li>Running: On a typical run, you will burn 100 calories per mile. However, running is a high-impact exercise, so it’s not a great choice for people with arthritis.</li><li>Exercise bike: Using an exercise bike is a great, low-impact way to burn calories and improve your cardiovascular endurance. <a href="https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities" target="_blank">Harvard University</a> states that the number of calories burned during a 30-minute biking workout depends on the exerciser’s weight and ranges from 210 for a 125-pound person to 311 for a 185-pound person.&nbsp;</li><li>Elliptical: Elliptical workouts use an elliptical machine that makes for a low-impact workout. Because of this, exercisers with arthritis or joint problems can see great results with this type of workout.&nbsp;</li><li>Jumping rope: Unlike using an exercise bike or elliptical, jumping rope doesn’t require any expensive equipment, which means you can do it from the comfort of your home. All you need is a jump rope, and you’re good to go.&nbsp;</li><li>HIIT: HIIT, or high-intensity interval training, alternates between intervals of low-to-moderate intensity aerobic activity and very high-intensity exercise. By switching between these so quickly, these exercises push the exerciser’s body to the brink, before giving them a short period to rest.&nbsp;</li></ul> Find a cardio trainer and start your cardio workout routine You don’t need an expensive gym membership to get in shape and keep your heart healthy. With Tream, you can find workout videos from top cardio trainers and start your cardio routine right now from the comfort of your home — absolutely no signup required.&nbsp; Finding a workout that fits your needs and intensity level is easy: just search by categories and tags until you find a trainer that you click with. New videos are uploaded every day, so you’ll never find yourself bored repeating the same old workout day-in and day-out. Just sort by new, most popular, or recommended to find a workout that gets you pumped, then follow your favorite trainer to get notified when they upload new videos.&nbsp; Plus, our mobile-friendly platform makes it easy to take your workout on the go and squeeze in some heart-healthy, fat-burning exercise wherever you are.&nbsp; Got questions for your trainer? Use our messaging system to get in touch with them and ask any questions you might have. When they respond, you’ll get notified, so you won’t be left waiting.&nbsp; But Tream doesn’t just bring your own personal trainer into your living room — it brings the whole class too! Comment on your favorite videos to connect with other Tream users, ask questions, and motivate each other to reach your fitness goals.&nbsp; Keeping your heart in tip-top shape is important, so don’t wait to get your blood pumping and your body moving. View our <a href="https://tream.com/workouts/cardio" target="_blank">full selection of free cardio workout routines</a> and start your workout right now — absolutely no signup required. Disclaimer: The content on this website is never intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider for any questions you may have regarding a medical condition.

Stay heart healthy with a new cardio workout routine 

Keep your heart healthy and burn fat with an online cardio trainer and cardio workout routine from Tream — no signup required.

About Chest