Sometimes getting to the gym just isn’t an option. Maybe you’re at home with a sleeping baby or you’ve only got a short window of time available. Or maybe you can’t justify spending money on a gym membership at the moment. Whatever the reason, it doesn’t mean you have to forgo a workout. I’ve put something together that you can do in the comfort of your own home, or out in the fresh air at a park if you’d prefer. You should be able to find everything you need in your surroundings, so go on, enjoy!
Oh, and if you’re unsure about any of the exercises below, you’ll find explanations at the bottom of the page
The No-Fuss 30-Minute At-Home Workout
Step ups (right leg) – 45 secs
Step ups (left leg) – 45 secs
Push ups with pulse – 45 secs
Squat pulse with arms overhead – 45 secs
High-knees – 1 minute
REST – 1 minute
Split jumps – 45 secs
Tricep dips – 45 secs
Supermans – 45 secs
Abs bicycle – 45 secs
Get-down burpees – 1 minute
REST – 1 minute
(Repeat three times then reward yourself with puppy cuddles)
Timed circuits really are underrated – it’s such a simple, time-efficient way to work out! You always know how long a workout is going to take and psychologically that’s really important, particularly if you’re new to exercise or just getting back into it after some time away.
So there you have it, try to sneak this one in at least once this week. You won’t regret it!
Step ups – find a stable step/bench and place your right foot entirely on the step. Drive through your right heel and step up, touching your left foot to the step. Lower your left foot back to the ground (in a controlled manner) and repeat. Your right leg should stay on the step the whole time.
Push ups with pulse – every second push up should be a pulse at the bottom of the exercise.
Squat pulse with arms overhead – Hold your arms in a strong V above your head (this will engage your shoulders and upper back during the exercise), sit into your squat and pulse in small, controlled movements
Split jumps – similar to a lunge jump but a much shallower lunge and therefore a faster movement
Supermans – lie face down on the floor with arms stretched above your head and legs stretched out. Engage your core and lift legs and arms, hold for one second and lower back down.
Get-down burpees – as per regular burpees but drop yourself all the way to the ground.