Free at-home exercise courses

Home workout instead of gym

What are the options for fitness, exercise or relaxation at home? SWICA provides practical suggestions and contributes towards the cost of innovative fitness and health offers.

Fit and healthy within your own four walls

You don't always have go to the gym or yoga studio to keep fit and healthy. Your own living room or garden can also be used for effective strength or endurance training. Online you can find numerous inspirational fitness videos, dance workouts and relaxation tutorials which you can simply join.

Exercising with others is more fun

Maybe you don't you like exercising by yourself? For those who can't find the motivation they need to exercise alone or who want personal guidance and tips, there are many exciting and effective live-streaming courses and online coaching offers. With live-streaming and online coaching you get together with other course participants or with your coach at a specified time via a video link. All you need is a laptop, smartphone or computer with a camera and an internet connection.

Reduce your calories

It's time to get started. Whether you're by yourself or with your partner or with the whole family – a varied exercise programme brings energy and fun into everyday life. How about kickpower at 7 p.m., power yoga at 10 a.m., or stretching in the afternoon? Our list of suggestions has something for everyone.

Free courses to get you started:

  • Update Fitness: daily live fitness classes plus an archive of fitness videos for strength, endurance and relaxation, free trial session available, free 7-day trial membership available
  • Athayoga: free trial lesson for yoga courses
  • University Hospital Zurich, exercise program «Gruuve» for older adults

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Would you like even more interaction? Or personal coaching?

Would you like more contact and interaction with your instructor? Or personal coaching on fitness, dance or health? You can pay to join smaller group courses in which the course leader – just like in a normal course – can interact and communicate with the individual participants. You can do more targeted training with a specific fitness, dance or health coach, with whom you can set personal goals and develop training sessions tailored to your needs.

Find out more about personal training

SWICA supports live-streaming courses and online coaching sessions with contributions of up to 800 francs per year

Exercise and relaxation are essential for good health. That's why SWICA supports customers who have supplementary insurance (e.g. COMPLETA PRAEVENTA or OPTIMA) with contributions of up to 800 francs (find out more) towards the cost of many fitness, exercise, dance and health-related courses. This also applies to interactive live-stream classes and live video coaching sessions provided by SWICA-recognised gyms, course leaders and dance schools in Switzerland. Dance instructors and their students communicate by video or audio to ensure that the quality of the lessons is similar to that in a dance studio. Recorded/downloaded video lessons and online courses where there is no interaction are not therefore supported.
SWICA-recognised benefits relating to exercise, wellbeing and nutrition
SWICA supports more than 100 courses and a wide range of health promotion offers. These include fitness training, personal coaching, dance workouts, memberships of gyms, swimming pools and climbing facilities, health courses, preventive healthcare programmes, nutritional advice, memberships of selected sports clubs and much more. Here you can find information about SWICA benefits and SWICA-recognised partners and providers.

Here you can find a selection of SWICA-recognised live-streaming courses and online coaching offers

Exercise and fitness: live-streaming courses and online coaching

  • myClubs offers more than 50 live-stream classes daily from first-class yoga and fitness studios across Switzerland. You can access a range of courses (e.g. cross-training, HIIT, Pilates, dance, yoga, barre and back fitness, among many others) 24 hours a day.
  • running.COACH: training platform with interactive coaching for runners and training plans for beginners, experienced runners and professionals
  • Fitnessbox: various fitness courses
  • Elita: personal coaching for fitness, live-stream training
  • Poltera: personal coaching for fitness, one-on-one live-stream training
  • Balboa: daily live streaming programme, a range of courses including HIIT, strength, yoga, martial arts, dance and exercise
  • Update Fitness: a wide range of live streaming courses every day. From yoga, Pilates and Zumba to weight-training, back exercises and spinning – there's something for everyone. You can try it out free of charge for seven days.

Dance: live-streaming courses

  • Basel Jitterbugs: private online lessons for swing dances such as Lindy Hop, Balboa, Shag and Solo Jazz
  • ZeoT: various dance courses with live broadcast
Wellbeing and relaxation: live-streaming courses and online coaching

Perhaps the activity you're interested in isn't listed? SWICA Client Services would be delighted to help you free of charge on 0800 80 90 80



Maybe it's been a while since you did any skipping?

Everybody knows skipping from their childhood. But skipping isn't just for children. Even top athletes make it part of their workout programme. It's twice as effective as jogging. With a daily workout of just 10 to 15 minutes you can quickly achieve and maintain a good level of stamina and endurance. The muscles and cardiovascular system also benefit. In other words, this is the ideal exercise to do at home or in the garden.

Maybe you'd like to try it out but don't have a rope?

Thanks to the active4life discount offers, SWICA customers enjoy a 15% discount on professional skipping ropes and accessories. You can find the offer here.

How your preventive healthcare contribution breaks down

SWICA covers 50% of the costs from your COMPLETA PRAEVENTA supplementary plan, up to 500 francs per calendar year. Furthermore, your OPTIMA supplementary plan covers 90% of the costs exceeding this amount, up to 300 francs per calendar year. This can result in prevention contributions of up to 800 francs per year.

Because health is everything

Physical fitness, a balanced diet and wellbeing are important elements in a healthy lifestyle. That's why SWICA supports your personal commitment in all areas of health with annual contributions of up to 800 francs under the COMPLETA PRAEVENTA and OPTIMA supplementary insurance plans (go to detailed information).

Incidentally, supplementary insurance always provides valuable additional benefits above and beyond those available under basic insurance. It can be taken out with SWICA at any time, regardless of which insurer currently provides your basic insurance. .

SWICA is there for you

The SWICA team would be happy to assist you online or by phone if you have questions about benefits or require personal advice. Call free of charge on 0800 80 90 80 or complete the form below:

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For your health at home

SWICA supports you with medical services and advice around the clock and has useful recommendations and products for promoting health and preventing illness. Here you can get valuable tips on staying in shape while at home and working from home. You can also discover the online courses and coaching sessions that SWICA supports.

All coronavirus offers 

Getting medical support and recommendations for symptoms

Staying fit and healthy at home: Tips and offers

Personal training: Why you will reach your goals more quickly

Nutrition: Tips for the immune system and offers for at home

Resilience: Strengthen your mental immune system