Home Workout Guide

How home workouts can keep you fit

Whether you’re away from your usual gym or don’t want to splash out on monthly membership, home workouts can be a great way to keep your fitness levels high and your body in shape.

With the right guidance and a little imagination, you can create a killer workout with little or no equipment. We’ve created sessions designed to suit both your goals and your home, so you can put on muscle, lose fat or simply boost your fitness levels.

You won’t need to travel and will be able to develop home workout routines without equipment. Put your favorite playlist on and turn it up loud, ready to smash your session.

What’s in this guide:

  • Creating a home workout plan
  • At home workouts for beginners
  • Home workout plan for weight loss
  • Full body workout

Creating a home workout plan

To get the maximum benefit from your home workouts you need to start with a plan. Without a clear idea of how you’re going to tackle your session, you might find you begin to struggle.

A plan will help you get focused and stay on track in the long run. Your plan will depend on whether you want to use your home exercises to lose weight or are looking to bulk up.

Aim to do around four sessions a week to see your desired results and use our guide to help map out your next seven days of fitness.

bodyweight burpee

At home workouts for beginners

If you’re just starting out in the world of fitness and want to get a jump on your progress, then this beginner’s home workout plan could be for you.

A simple, all-over bodyweight workout program will boost your fitness levels in no time. By opting for basic compound movements like squats, sit-ups and press-ups, you can work plenty of muscle groups and strengthen your body.

Complete five rounds of these exercises,taking a minute break between rounds:

  • 10 squats. Stand with your feet shoulder-width apart. Keeping your back strong and flat, bend at the knees and hips. Ensure your weight is on your heels and your knees don’t track forward over your toes. When the bend at your hips is below your knees, stop then stand again
  • 10 sit-ups. Lie on the floor with your knees bent and your feet flat on the floor. Sit up and touch your toes. Return to the start position.
  • 10 press-ups. Start in a plank position, balancing on your hands and your toes with your arms straight. Keep your body straight and lower yourself by bending your arms until your chest touches the floor. Push up again. Perform these on your knees if you can’t complete a full press up.
  • 15 burpees. Start at the bottom of a press up. Jump your feet forward to your hands, stand up straight, then perform a jumping jack before returning to your start position.

Home workout plan for weight loss

To burn fat, you need to keep your heartrate raised. By getting the blood pumping you’ll hit the aerobic zone, which is key to helping you drop pounds. That’s why we’ve created a high-rep, high-energy, circuit-based workout to help you strengthen muscle, get your heart beating and burn fat.

Complete four rounds of the following, one after the other with a 30-second rest in between:

  • 15 jumping squats. Start a normal squat. When you reach the top, perform a jump before going in to your next.
  • 20 jumping jacks. Start in a standing position. Jump and move your legs outwards and clap your hands above your head. When you land, jump again and return to your start position.
  • 30 high knees. Hold your hands out in front of you. Jog on the spot and raise your knees so they tap against your hands.
  • 10 V sits. Lie on the floor with your arms behind your head. Raise your feet about four inches off the floor. Bend your legs and sit up slightly, touching your heels with your hands. Lie back down and return your hands to above your head, keeping your feet raised off the floor.


Full body workout

Squeeze in a full body burner without heading to the gym. We’ve got a range of home exercises, perfect for working the main areas in your body. An all-over session is the best way to get that well-rounded physique.

To ensure you know exactly what you’re working, we’ve split it down to different body parts. Combine them all together for a killer full body home workout.

Chest and triceps

Perform the following exercises three times each in an AMRAP form – ‘as many reps as possible’ – with 30 seconds working, 15 seconds rest. At the end of each round, take a minute break.

  • Press ups. Lie on your front and place your hands on the floor. Lock your body straight and push up with the weight on your toes. Return to the start position, with your chest touching the floor before repeating the movement.
  • Lying chest flies. Take a full bottle of water in each hand and lie flat on the floor. With straight arms, hold the bottles straight up above your body. Slowly move the bottles outwards, bending your arms slightly. Stop when your arms are almost touching the floor, then return to the start position.

Back and chest

Complete these exercises four times with a rest of one minute between each set.

  • 15 bent over rows. Bend slightly at the hips. Holding a bottle of water in each hand, letting your arms dangle. Keeping your back tight, pull the bottles of water up to just below your armpit with your elbows held high.
  • 12 resistance curls. Place your feet hip-width apart and stand on a section of your resistance band. Pick up the band and lift your arms until they’re at a 90-degree angle, ensuring the band is taut. From there, pull up on the band, stopping when your hands are in line with your shoulders. Keep your elbows tight throughout. If you don’t have a resistance band you can perform curls with weights or a full bottle of water.
  • 15 bent over raises. Take a bottle of water in each hand. Break at the knees and bend over slightly, letting your arms dangle below. With your arms slightly bent and your back flat, lift the bottles in an outward motion until they are in line with your shoulders. Return to the start position and repeat.

press up


Do four rounds of these exercises and focus on one movement at a time. After you’ve finished the reps in each set, rest for one minute before moving on to the next.

  • 15 banded squats. Take a tight resistance band and pull it up until it’s just above your knees. From here, perform your usual squat, being sure to resist the band and keep your knees strong as you work.
  • 10 split squats (each leg). Facing away from your bench or sofa, step out about a meter and place one foot up on the raised surface. Bend your front knee until you’re in the bottom of a lunge. Push up again and repeat the exercise on both legs. Make this more challenging by holding weights as you lunge.


Complete three rounds of these exercises, working for a minute and resting for 30 seconds. Work in a circuit style, tackling one movement after the next before starting again.

  • Plank. Rest on your forearms and your toes. Hold a tight position without raising your bum or bending at the hips.
  • Sit-ups. Lie on your back with your knees bent. Sit up and touch your toes before returning to your lying down position.
  • Leg raises. Lie on your back and lift your feet until your heels are about three inches off the floor. Raise your feet until they are at a 90-degree angle to the floor. Lower them back down again, but do not let them touch the floor.

After you’ve finished your home workout, you’ll want to ensure your body has everything it needs to repair, recover and grow muscle. When you finish a session close to home, you’ll be close to your kitchen – perfect for refueling your body with essential nutrition.

Start with a handy pre-workout plan. Then re-energize when you’re done with a healthy helping of Instant Oats. Or give your body the nutrition it needs to grow muscle with quality Whey Protein.

Arabella Ogilvie

Arabella Ogilvie

Writer and expert

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