The arrival of fall weather means many of us are spending more time indoors. It’s tempting to turn into a couch potato during the cold, dark months of fall and winter, but physical activity is an important tool to increase energy levels and chase away those winter doldrums. Today’s post will help you keep fit at home with a selection of 22-minute YouTube workouts.

Originally published in October 2023. Updated in October 2026.

Why 22-minutes?

You might be wondering why I chose 22 minutes. Simply, it’s because that’s all you need to do every day to meet the 150 weekly minutes of moderate physical activity recommended by the American and Canadian governments.

If you do the math, 22 minutes is less than 2% of the 24 hours we all have available to us in a day. Yet, is it so difficult to make time to exercise.  

This winter, commit to getting off the couch and fitting in your 150 minutes a week. Your future self will thank you.

Why I chose these workouts

I chose these workouts because they’re not too difficult. The list includes a variety of cardio, strength training, and balance and flexibility exercises to help you keep fit at home.

You won’t need any special equipment unless otherwise noted. For workouts that require dumbbells, you can substitute soup cans or water bottles.

All the videos are 20 to 25 minutes long. Most have no floor work unless otherwise noted.

Cardio and walking workouts

Brand Fitness – Heavy Rock Walking Workout

Marion’s workouts have the best music. This one made a nice change from pop and disco. It Includes music by some of my favourites: Queen, Slade, U2 and more. It’s a great way to get your heart pumping.

Brand Fitness – Disco House Party Walking Workout

Regardless of how you feel about disco as a music genre, you have to admit it makes you want to move your body. If you were alive in the 1970s Saturday Night Fever era, you will recognize every song in this mix. This video promised 2,500 steps in 20 minutes and it delivers!

Brand Fitness – 20-minute walking workout – Girls want to have fun

If you’re a fan of 80’s pop, you’ll love this workout. It has easy-to-follow low-impact dance moves set to great music. This video makes 22 minutes feel like 10.

Improved Health – 20-min low impact walk at home workout

The main focus of this one is cardio, but it also incorporates strengthening exercises for legs and glutes. The exercises change every 30 seconds. Like most of Jules’ videos, there is no talking—just visual and on-screen cues.

Get Fit With Rick – Cardio kickboxing walking workout

Rick’s energy and enthusiasm is a great way to boost your mood. This is a high-energy kickboxing style workout. The moves are easy to do but you will get your heart rate up and break a sweat.

Improved Health – Evening workout

This one is billed as an evening workout but it’s good any time you want to get in a little light movement. The first 15 minutes is light cardio followed by a 6-minute seated full-body stretch. It feels great any time of day.

Improved Health – 30/20/10 HIIT workout

This video starts with a warmup, then features ten 60-second intervals with 30 seconds of easy exercises, building to 20 seconds of moderate movement and ending with 10 seconds of high intensity activity. It wraps up with a cool down and stretch—a complete workout in 23 minutes.

Improved Health – Making exercise fun with the classics of the 1970s

This low-impact cardio workout is set to iconic hits from the 1970s, including Elton John, Michael Jackson, Blondie, The Village People and more.

Improved Health – The 80s dance party workout

This low impact cardio workout features 1980s hits from Bon Jovi, Pet Shop Boys, Elton John, Billy Joel and more. Jules changes the movement every 30 seconds, and the time just flies by.

Over 50 Fitness — No Knee Drama – Cardio for Women Over 40

Equipment: loop resistance band

I love P.J.’s strength training workouts but she has a way of making cardio fun and interesting, too. This all-standing workout is knee-friendly and uses a booty band for added burn.

Weights and strength training

Brand Fitness – 20-minute toned arms and balance workout

This video promises to be knee friendly with no squats. You will need light dumbbells (I used 5 lbs) and a mat for the stretching.

Note: If you love Marion’s workouts for her music selections, this one has no music!

Jessica Smith – 20-Minute total body strength [back friendly] workout

Equipment needed: a set of light dumbbells

This 20-minute full body strength training session does involve some floor work, but these are great exercises to build strength.

Fabulous 50s – 20-minute arm fat exercises

Equipment needed: 2 sets of light dumbbells

This one is a little longer than 20 minutes, but it was such a great arm workout that I had to include it. You’ll need two sets of dumbbells for this workout, and I’d add a couple of minutes for a short warmup and stretch because the video doesn’t include that.

Improved Health – 20-minute dynamic cardio and strength

Equipment needed: a set of light dumbbells

If you’re looking for a 22-minute home workout that has it all, look no further! This all-standing workout starts with a 2.5-minute warmup, followed by 2.5 minutes of standing ab exercise, 10 minutes of strength training with dumbbells, 2.5 more minutes of standing ab exercises and a 2-minute cool down. Wrap it up with a 2-minute stretch and you’re set for the day!

Lift With Liv – 20-Minute standing abs & arms dumbbell workout

Equipment needed: a set of light dumbbells

This is a great standing workout that focuses on abs and arms using a set of dumbbells. Each segment is one minute. In the first 15 seconds, Olivia demonstrates the move which is then performed for 45 seconds.

Lift With Liv – 20 Min upper body home workout

Equipment needed: a set of dumbbells. Olivia recommends 5 kilos (10 pounds) which is too heavy for beginners. I started with 8 pounds and switched to 5 pounds about halfway.

This workout targets all upper body muscle groups, alternating 45 seconds of work and 15 seconds of rest while Olivia demonstrates the next move. There is a little floor work in the middle section.

Senior Shape Fitness – 20-Minute Standing Total Body Toning Workout

Equipment needed: mini-loop resistance band or a towel

This all-standing workout is perfect for small spaces like apartments or hotel rooms. It provides full body toning using just body weight resistance and a towel.

Balance and flexibility

As we age, it’s important to include balance and flexibility exercises in our workout schedule to help prevent falls.

Fabulous 50s – 20-Minute balance indoor walking workout

This workout alternates 30 seconds of walking with 30 seconds of balance strengthening exercise, all presented with Schellea’s calming and friendly style.

MadFit – 20 MIN beginner flexibility Routine

This 20-minute yoga-based routine stretches every inch of your body and it feels great! You will need a mat as there’s a lot of floor work in this video.

Senior Shape Fitness – Standing Yoga Flow Stretch & Balance

This all standing yoga workout targets balance, mobility, strength and flexibility.

More videos to help you keep fit at home

If you have more or less than 22 minutes to work out today, you might enjoy these posts:

• 10 fabulous 30-minute YouTube workouts you’ll love
• 15-minute YouTube workouts to keep you fit all year round
• Fun and easy Christmas workouts to fit your schedule

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I hope these videos will help you keep fit at home this winter. I’m always on the lookout for new YouTube workouts. Drop me a comment below with your favourites.