Learn How To
Get Active For Free

The Physical Activity Guidelines published by the Government recommends that UK adults should accumulate at least 150 minutes (2 ½ hours) of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. (Physical Activity Guidelines: UK Chief Medical Officers’ report)

However, for many of us, it’s often tricky to incorporate this level of physical activity into our busy lifestyles. If you find yourself with little time to get outside and exercise then there are plenty of replacement exercises that can be done from within your home to promote weight loss, build cardiovascular health and muscle strength. 

If you want to start getting fit from home then here are some examples of exercises that can be done without leaving the house. 

One simple but effective way to train at home is to utilise your own body weight. Bodyweight exercises can help you to build strength, fitness and burn calories.

Utilising a mixture of bodyweight exercises (aka as circuit training) is one of the best ways to maximise workout efficiency, keep your heart rate up and burn more calories.

Bodyweight exercises that can be used in your home workout include:

• Push-ups
• Sit-ups
• Lunges
• Squats
• Dips
• Jumping Jacks
• Burpees

If you’re new to the above exercises then you may want to practice them individually before including them within a circuit training regime. 

* Always consult your doctor before starting a new fitness regime.