Keeping active and moving can be tough at times, especially if you’re finding it hard to get out for a run or to your local gym. The good news is that there are plenty of workout routines to do at home out there, mainly consisting of circuit routines combining simple exercises which don’t require any special equipment, take roughly 10 minutes, and can be adapted to your level of fitness.
We’ve chosen some of the best workouts to do at home so you can get back to being active and improve your fitness levels. Remember to properly stretch out all of your muscles before starting any activity and allow yourself to properly cool down once you’ve finished.
Beginner Bodyweight Workout
This is a gentle starting point for people interested in toning up their body with simple, bodyweight exercises.
30 seconds per exercise
Bodyweight Squats – Legs spread just beyond shoulder-width Knee Push-ups – Arms set out wide and legs set at the knees for easier pushV Sit ups – Keeping your back and legs raised as you sit up, engaging your coreMountain Climbers – Avoid raising your hips and bring your knees upRest – Stand up and raise your arms for easier breaths
Run this 4 times
Legs, Bums & Tums Home Workout
If you want to focus on firming up specific areas of your body then these exercises will help you use the relevant muscles effectively.30 seconds per exercise, short rests in between
Bodyweight Squats - Legs spread just beyond shoulder-widthLunges – Be careful to keep your back straight and don’t overextend Calf Raises – Avoid locking your knees, and you can hold weights for a tougher exerciseBridges – Keep your shoulders planted and your knees straight upStomach Crunches – You only need to raise your shoulders 3 inches off the floorObliques – Keep your knees bent and together while completing thisBack Raises – Your chest only needs to come up by three inches
Run this twice
Simple Ab Workout
Some people want to hone in on their stomach muscles, which can help your body function better in a number of ways.
10 Stomach Crunches – You only need to raise your shoulders 3 inches off the floor10 Cross Crunches – Twist your torso so your elbow is inline with your opposite knee10 Heel Taps – Stretch to touch your heel without overextending5 Leg Raises – Engage your core to keep yourself stable5 Raised Leg Circles – Keep your movements smooth and your core engaged10 Half Wipers – Your shoulders should be planted so your abs do the workRest – Catch your breath for up to a minute
Run this three times
Joint Support Routine
For some, doing exercises which can help develop your joint stability is a priority – something this circuit can facilitate through light stretches and movements.Wall Sit – hold for 30 seconds, back against the wall and knees at 90 degree angles10 Calf Raises – o 10 Split Lunges – IWall Push-up – Hold for 30 seconds, hands at push-up width and lean into the wall30 Raised Arm Circles – Keep your movements smooth and alternate the rotation directionShoulder Stretch – Hold for 15 seconds on each side and gently pull your elbow overNo need to repeat – light enough to do anytime
Total Body Home Workout
If you’re looking for a more intense home workout, then this total body workout will put you through your paces if you’re already in good physical shape.
30 seconds rests between each set / 2 minute rest between each exercise
Squats – 4 sets of 10Split Lunges – 4 sets of 10Calf Raises – 4 sets of 10Shoulder Taps – 4 sets of 20Push-ups – 4 sets of 5Prone Reverse Flys – 4 sets of 10Flutter Kick – 4 sets of 20Side Bridges – 4 sets of 10Side Leg Raises 2 sets of 40
With the exception of the joint support routine, make sure that you properly cool down after your home workout with a combination of different stretches which work the muscles you’ve been exercising. All of these workouts are designed to be short enough to be completed before work, on your lunch break or just after work, meaning you don’t have to skip out on fitness if you’re feeling scares on time.