No gym? No worries. 

You can download the Navy Operational Fitness and Fueling System (NOFFS) app on your phone. NOFFS is the Navy's world-class performance training resource for Sailors.

Daily workouts:
   Marine Corps workout of the day
   20-minute circuit workout
   At-Home Chipper
   Bodyweight workout
   Plyometrics HIIT
   Pyramid Power
   Tabata Total Body

Daily workout videos*:
   Barre with Jenna
   Bodyweight-only workout
   Couplet workout
   Lower body/core workout

   Plyo with Jenna
   Step 'n Stretch with Emilee and Lanna
   Strong Nation
   Strong Nation by Angela
Strong Nation by Angela - 2

   Tai Chi
   Upper body workout

Four-week Workouts:
   Cardio - Any cardio equipment
   Cardio - Bike, Elliptical or Arc Trainer
   Cardio - Treadmill
   Cardio - Rower
   Metcon - Body Pump Bar
   Metcon - Exercise Band
   Spin by Kari
   Spin by Maria

HIIT videos*:
   30-minute workout by Kari
   20-minute CFL workout by Gill
   HIIT by Jenna
   HIIT by Jenna-2

Home exercise hacks video

Homemade fitness equipment

Yoga videos:
   Power Flow
   Yoga with Adrienne
   Yoga with Ditta 
   Yoga with Ditta - 2
   Yoga with Ditta - 3
   Yoga with Ditta - 4
   Yoga with Ditta - 5
   Yoga with Ditta - 6
   Yoga with Ditta - 7
Yoga with Ditta - 8
Yoga with Ditta - 9
Yoga with Ditta - 10
Yoga with Ditta - 11
Yoga with Ditta - 12
   Yoga with Maryam
Yoga with Maryam - Hip-opening flow session
Yoga with Maryam - Flow into split session
   Yoga with Rebecca
   Yoga with Rebecca - 2
   Yoga with Rebecca - 3
   Yoga with Rebecca - Mommy and Me Family Yoga
   Yoga with Rebecca - Deep stretch
Yoga with Rebecca - 6
Yoga with Rebecca - 7
   YMCA Yoga videos

Zumba videos*:
  Strong Zumba with Angela
  Zumba with Angelica - 1
  Zumba with Angelica - 2
  Zumba with Angelica - 3
  Zumba with Jenna - 1
  Zumba with Jenna - 2
Zumba with Jenna - 3
  Zumba with Spring
Zumba with Spring - 2
  Zumba with Spring and kids
Zumba with Spring - 4

*Any use of any copyright-protected works on this Website is solely for educational purposes. Navy MWR does not own the rights to such works.

Kids Fitness
Here are some ideas to help the kids to burn off energy:

Get Moving Today! Early childhood activity calendar

High Intensity Interval Training (HIIT) workout videos

Indoor obstacle course

Jump-rope tricks

Kids yoga classes: 
   Cosmic Kids yoga
   Kids yoga exercises
   Teen class

SHAPE America - Society of Health and Physical Educators

Take charge of your health:  Guide for Teenagers





Navy endorsement not implied.