Purpose <p>COVID-19 has rampaged the world. Nowadays, a lot of people in Taiwan still experience working from home, as well as exercising from home (EFH) to maintain their physical health. This study aimed to investigate the difference in training efficacy by joining online workout courses and coach supervision.</p> Methods <p>Twenty participants were recruited in this study. The subjects were randomly divided into coach supervision and online training groups. A pretest was first conducted, followed by a post-test after 8&#xa0;weeks of training intervention. The tests were to measure the participant’s body composition and sports performance, with the former including InBody body composition analysis, and the latter including the assessment of jumping ability, 20-m sprint, bench press, and squat performances.&#xa0;All tests were conducted at the National Pingtung University of Science and Technology (Pingtung, Taiwan). The two-way mixed design measures ANOVA was applied for statistical measurement. If the correlation between the two factors was significant, the Bonferroni post hoc test will be applied to determine the main effects (α = 0.05).</p> Results <p>There was no significant difference between the two training groups (<i>p</i> = 0.130, <i>p</i> = 0.125, <i>p</i> = 0.319, <i>p</i> = 0.460). However, substantial differences were observed between the jumping ability (<i>p</i> = 0.000), bench press performance (<i>p</i> = 0.003), and squat performance (<i>p</i> = 0.000) of the pre- and post-tests in both groups, with the participants generally performing better in the latter case. In terms of body composition and muscle circumference, no significant changes were found between both tests (<i>p</i> &gt; 0.05).</p> Conclusion <p>Participating online training courses at home is recommended when exercising outdoor is forbidden. Moreover, online training not only reduces the transmission of coronavirus, but also helps increase the physical activity in a safe environment.</p>