Here are our top three home workouts. Each one requires minimal kit and has basic and advanced options. Before starting, I always recommend a good warm-up to get the blood flowing and the muscles and joints ready, so I’ve included an example here:
- Walking 2min
- Knee lifts 10 per side
- Stair climbs x 5
- Shoulder presses (no weight or light bar) 20 reps
Complete as a circuit and repeat 3 times.
Workout 1 – Whole Body
- Press-ups
- Overhead Lunges
- Squats (advanced do squat jumps)
- Dips
- Star Jumps (advanced do burpees)
- Step – ups
- Squat press
- Plank 60 sec
- Mountain Climbers 40 reps
Workout 2 – Legs and Core
- Walking Lunge with twist
- Front squats
- Sit-Ups
- Lateral Lunges
- Pelvic Raises
- Abdominal Cycle
- Static Lunges
- Russian Twists
- Side Plank 30sec p/s
Workout 3 – Cardio and Upper Body
- Run 2 min
- Skip 2min
- Weighted Carry (find something heavy and carry it!) 1 min
- Bicep Curls
- Narrow Press-up
- Dips
- Shoulder Press
- Overhead Carry 1min
- On the spot high knee run 1min
The above workouts (unless otherwise stated) should be performed with 12 reps of each exercise. Complete each block and repeat 3 times before moving onto the next section. Finish with a cooldown such as a walk, and some stretches making sure you focus on every major muscle group.