Do you find it hard to make time for exercise? Maybe you’re unsure how to start, or you don’t have the right space, gear, or time. Don’t worry—there are easy ways to stay active right at home without any equipment. You don’t need a gym membership or fancy machines. All you need is a little space, a bit of time, and the motivation to move.
Here’s how you can begin working out at home, even if you’re a beginner.
Get Your Heart Pumping
Cardio workouts are exercises that raise your heart rate and get your blood flowing. They help your heart stay strong, burn calories, and lift your mood.
The good news is, cardio doesn’t have to be complicated. The NHS offers a free 10-minute home cardio workout you can try when you’re just starting. It’s a great way to ease into fitness without getting overwhelmed.
Walking is another great form of cardio that most people can do. If you want to turn walking into a fitness habit, you can try the “Couch to 5K” programme, which slowly builds you up from walking to running over nine weeks.
Looking for something more fun? Grab an old skipping rope or just play your favourite music and dance around your living room. Dancing for just 15 minutes can work your heart and bring a smile to your face. You can even try a belly dancing routine for a fun twist.
Build Strength and Support Your Muscles
Strength and resistance exercises help build and tone your muscles. These exercises don’t have to be intense or exhausting. Many are done in one spot and are great for improving your fitness, strength, and mobility.
You might think you need weights or resistance bands, but you can use things you already have at home. A couple of tins of beans or bags of rice can work just as well!
Team GB Olympians have created simple workout videos you can follow at home. These videos guide you through moves that help tone and strengthen your body using just your bodyweight or common household items.
The NHS also offers a 10-minute toning workout for your whole body. If you want to focus on specific areas, they have workouts that target your legs, tummy, bottom, and even upper arms (bingo wings).
For more variety, visit the NHS Fitness Studio. Look for the “Strength and Resistance” tab to find more video routines you can follow at your own pace.
