Squeezing in a visit to the gym when you’ve got a busy day at work and things to do at home isn’t easy. There just isn’t enough time in the day sometimes. Even if you do have a spare hour for a trip to the gym, it might be the last thing you want after a stressful day.
If this sounds like a position you’ve found yourself in on more than one occasion then we have a few solutions for you.
There are actually a number of great quick and easy workouts that you can do at home with minimal equipment needed, so you can still get your blood pumping and ensure that you get your recommended 150 minutes of moderate activity each week.
We’ve compiled a list of five quick workouts that you can do at home, in the garden or even in a secluded space in your workplace if you can find one.
These include a number of 10, 20 and 30-minute workouts you can do at home and will provide everything you need, from cardio workouts to strength and resistance training – so no more excuses, let’s get to it!
Tabata cardio exercises
Originally created as a martial arts exercise, Tabata involves high-intensity exercise over short periods of time. Great for anyone with limited time available for a workout, it’s an excellent cardio workout that usually involves between five and 10 sets of 20-second activity with just a 10-second rest in between.
These exercises could be anything from running up and down the stairs or shuttle runs in the garden, to burpees and step-ups; all of which require no equipment and will get the heart and muscles working.
As the name suggests, this exercise does require some equipment but it’s a great exercise for burning fat, improving your muscular endurance and increasing power.
Depending on your ability and fitness goals, place one or both hands on the kettlebell and raise it between your legs. Drive forwards from your hips and pelvis to feel the full effect of the exercise and aim to complete around 10 sets of 10 with 30-seconds of rest in between.
All you need for any of these exercises is a little bit of space. Depending on the size of your home they can be done indoors – or outdoors if the weather permits – and can really help with toning and core strength.
Sit-ups, press-ups, mountain climbers, alternating raised arm lunges and squats are all great exercises that anyone can do at any time of day – some even choose to start their day with these exercises to get the body moving in the mornings!
You can perform any of these exercises in any order that works for you, but aim for three sets of 15 reps with around 20 seconds of rest to feel the full impact. If that’s too many, reduce the reps to 10 and build up to 15.
Arm and upper-body workouts
While sitting on the sofa might be the most appealing thing at the end of a long day, you can actually use it as a piece of gym equipment.
Tricep dips are great for toning the arms and building up some upper body strength, so just shuffle yourself to the edge of the sofa with your palms on the seat and feet on the floor; lowering yourself towards the carpet and lifting back up again.
Press ups are another relatively simple exercise, and you can do these while you’re in the living room watching television. Position yourself on the floor and perform your press ups, being sure to keep your back straight at all times. If you struggle then you can perform them from your knees and just work your upper body.
Couch to 5K
An app that has been around for a while now, but still very few people take advantage of, the Couch to 5K app has been put together by Public Health England and the BBC Get Inspired Campaign to help those who wouldn’t normally run to get off the sofa and start jogging.
It starts off with some quick and simple workouts including a 10-minute walk that develops into a walk combined with a short run, before building up at your own pace into longer distance running so you’re ready to take on a 5K run.