Staying Active at Home (Plus Free Workouts Online for Adults and Children)

Have you ever seen a dog get outside after a few straight days of rain? That same electric energy is how you and your family might feel after a few days of social isolation! Physical activity is essential for both your mind and body. In fact, the recommendations for weight loss/weight management in children is 60 minutes of moderate/vigorous physical activity per day. For adults, it is 60 minutes per day for weight loss.  If this sounds like an impossible feat, we are here to give you ideas and resources for hitting those activity goals each day from home!

Activity Goals

  1. Mix it up- Challenge yourself to do a different exercise each day of the week! Try yoga on Monday and running on Tuesday…can you make it all the way through the week with no repeats?
  2. Be creative- Turn cooking into a dance party and get active all day long. No-one said you need to be “traditional.” Use what’s around the house to make fun and engaging workouts like no other.
  3. Work out while you watch- If your TV is on, you should be moving! Whether you walk in place or do planks during commercials, setting the intention to be active while watching TV can keep you from falling into a sedentary pattern.
  4. Play games- You’d be surprised how much you can get your heart racing during a lively game of hide and seek! You can also throw on a dance-dance-revolution video on YouTube for an at-home dance party! Keep your activities fun so the time passes just as fast as your heart pounds.

Get outside- Even when you are trying to limit exposure, a nice walk can make a huge difference in your life. Breathe in the fresh air and soak up a little sunshine while hitting those 10,000 steps!


Daily Workout Challenge

Need help getting started? Check out these 6 basic moves to work your whole body. Start with 3 sets of 15 repetitions…then, add 5 reps each day. Want to make it really interesting? Make it a family competition! Who can do the most at the end of each week?

  1. Lunges
  2. Planks
  3. Pushups
  4. Squats
  5. Sit-ups
  6. Burpees


Free Online Workout Programs

You might find yourself missing your weekly classes at the gym. No problem! You can now gain free access to fitness classes online and in apps. You can also check out YouTube for a wide array of fitness channels!

Get Up and Blink : 8am Monday-Friday via Facebook Live

Updated daily via OrangeTheory Online

Exclusive online Yoga classes via CorePower

305 Fitness Cardio Dance Live Streams: 12pm and 5pm ET Monday-Friday via YouTube

Daily 20-Minute Workouts via Planet Fitness Facebook LiveStreams: 7pm ET Daily


CHEAR, based at UC San Diego, is dedicated to developing and providing evidence-based treatments for San Diego residents who struggle with weight and eating, including binge eating, overeating, and obesity. No-Cost Treatment Studies provided by CHEAR include:
  • FRESH-DOSE & ReFRESH for children ages 7-12 and a qualifying parent
  • FRESH TEEN for adolescents ages 13-16 and a qualifying parent
  • PACIFIC-FIT for adults ages 18-65
  • CHARGE for US military veterans ages 18-65

In addition, the CHEAR Clinic offers outpatient therapy for children, adolescents, and adults. We provide services on a sliding scale and accept many insurances. CHEAR clinic also offers an intensive daily binge eating and weight loss program.

If you are interested in exploring your weight loss treatment options, or to determine your eligibility to participate in our no-cost programs, please visit or contact us at 855.827.3498 or