Lockdown again! We wanted to put together some exercises so you can get a good workout at home without lots equipment. Our guide gives you exercises which use your body weight to grow stronger and fitter, even as you progress you can increase the reps, or simply slowing down, or speeding up the tempo of your exercises (not as easy as it sounds).
Below is our collection of the best exercises to try at home, we have even given you an explanation of what makes that move useful.
How to do it: Get down into a press-up position with your hands placed shoulder-width apart and back flat, this should create a straight line from your head to heels, via your glutes. Slowly lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That's on rep.
Benefit: This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. It’s a simple exercise to do at home and is great preparation for progression to the more demanding shoulder exercises you'll face in a gym when you get back!
Interesting fact: Navy Seals have to do a minimum of 50 push ups in 2 minutes!
How to do it: Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. If you want to go to the next level and make the it even more difficult with double unders, let the rope pass round you twice for every jump.
Benefit: This is the most efficient form of cardio training and the ultimate no-nonsense workout, A study found that just 10 minutes a day with the rope was similar to 30 minutes of jogging, and Boxers do it, end of discussion!
How to do it: From a standing position squat down until your thighs are parallel to the floor then place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Benefit: This is one of the best moves to burn fat at home, few exercises can do better than a burpee. Put these into your home workout routine to ramp up your heart rate or set yourself daily challenges.
How to do it: Get in a press-up position, but rest on your forearms rather than your hands. Make sure your back is straight and then tense your abs and glutes. Hold without allowing your hips to sag.
Benefit: Planking is the best way to work your core and keep you injury free, you need to work up to it however unlike doing endless crunches this doesn’t put pressure on your spine. It also helps to sculpt your abs in the right manner.
How to do it: Lie on one of your sides (left or right) with your legs straight and prop yourself onto your elbow. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Roll over and repeat on the other side.
Benefit: There are two main benefits to this exercise, firstly it will help illuminate back pain from exercising and secondly it should give you diamond cut obliques. The exercise targets a small muscle in your lower back, the quadratus lumborum, strengthening it is crucial for spine health.
How to do it: Lie on your back with hands above you, put your feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.
Benefit: This works on your core stabilisers, not just your abs, help building muscles that you can’t see in the mirror, but are really useful for everyday life, whether that’s sports you play, going to a gym or yoga class, or even carrying files home from work!
How to do it: Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor. Make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.
Benefit: Its all about your abs! This is your go to exercise for working on your abs. The added dimension of lifting your legs, places extra weight on your stomach muscles and reduce any momentum you could have which would make it easier.