When my office turned into a makeshift home HQ last winter, I realised that squeezing in a gym session just wasn’t realistic. So I devised an eight-move routine—no gear required—that kept me on track and even shaved off a few pounds. Here’s how you can do the same.
Why choose at-home workouts?
Working out at home saves precious time and removes hurdles like travel or overcrowded gyms. With just a clear corner of your living room and a little discipline, you can build a solid fitness habit that suits your schedule. As fitness coach Emma Clarke notes, “Consistency and variety are your best friends when it comes to sustainable weight loss.”
1. Squats: sculpt your legs and glutes
Stand with feet hip-width apart, bend your knees and lower as if sitting in an invisible chair. Keep your chest lifted and press through your heels to rise. Aim for 15 reps per set.
Why they work: Squats fire up your quads, glutes and hamstrings, boost calorie burn, and strengthen your core and knee joints for better overall stability.
2. Push-ups: strengthen the upper body
Start in a plank, hands just wider than shoulders. Lower your chest toward the floor, then press up. Beginners can drop to their knees. Shoot for 10–12 reps.
Key benefits: Push-ups tone arms, shoulders and chest while reinforcing your core—vital for daily tasks like lifting groceries or carrying kids.
3. Alternating lunges: tone legs and improve balance
Step forward into a lunge, keep both knees at 90°, then push back. Repeat with the other leg. Do 12 reps each side.
Why lunges rock: They work legs symmetrically, improve hip flexibility, and sharpen your balance, reducing injury risk.
4. Superman lifts: strengthen back and glutes
Lie face down, arms extended. Simultaneously lift arms, chest and legs off the floor, hold briefly, then lower. Complete 15 reps.
Benefit: This move counters the effects of sitting by reinforcing lower back muscles and improving posture.
5. Glute bridges: fire up hips and hamstrings
Lie on your back, knees bent and feet flat. Lift your hips by squeezing glutes, keep your spine neutral, then lower. Do 15 reps.
Why include bridges: They target the posterior chain, stabilising your pelvis and helping athletes—from runners to tennis players—stay nimble.
6. High knees: boost your cardio
Stand tall and march or jog in place, driving knees up to hip level. Go hard for 30 seconds, rest, and repeat 3 times.
Perks: High knees spike your heart rate, torch calories, and tone hip flexors without leaving your living room.
7. Burpees: total-body calorie incinerator
Squat down, hands planted, kick feet back into a plank, perform a push-up, jump feet back in, and explode upward. Aim for 10 reps.
Why they matter: Burpees blend strength, cardio and agility, giving you an intense full-body blast in just minutes.
8. Squat jumps: add explosive power
Perform a regular squat, then jump as high as possible, land softly, and descend into the next squat. Do 12 reps.
Benefits: Squat jumps develop leg power, elevate your heart rate, and ramp up fat burn—perfect for breaking through plateaus.
My at-home circuit plan
To keep things fresh, arrange these exercises into a circuit. For example:
- Squats – 15 reps
- Push-ups – 10 reps
- Lunges – 12 reps per leg
- Superman lifts – 15 reps
- Glute bridges – 15 reps
- High knees – 30 seconds
- Burpees – 10 reps
- Squat jumps – 12 reps
Rest for 30–60 seconds between moves, and repeat the circuit 3 times. Aim to do this routine three times a week, gradually upping reps or sets as you grow stronger.
Pair these exercises with a balanced diet and stay well-hydrated for optimum results. Before you know it, you’ll have sculpted a leaner, fitter body—no equipment necessary.
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Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.