Thinking you can't hit your fitness goals without a gym membership? Think again. The truth is, a lot of us just want to be active and get healthier, and you can absolutely do that from the comfort of home. You don't need fancy equipment — all you need is some space, a handful of exercises, and a little bit of motivation. Here's how you can get fit at home.
Jump to:
Full Body Exercises
These four exercises are challenging but worth the effort. They'll help you burn calories and tone every muscle on your hit list. You can do them as a collective set or mix them in with lower- and upper-body exercises for a little more variety.
The key here is high-intensity interval training (HIIT). It's all about short bursts of maximum effort, followed by brief recovery periods. And when we say high-intensity, we mean it. A gentle jog on the spot or a minute of slow-paced star jumps won't give you the metabolism-boosting effect you need to power through those calories.
You can mix and match these exercises to create your own bespoke workouts. Ready? Let's go.
1. Burpees
- Bend your knees and place your hands on the floor.
- Jump or walk your feet back into a full plank position.
- Lower your chest to the floor.
- Press back up to a full plank position and jump your feet in.
- Explode up, jumping as high as you can.
- Land softly with bent knees and immediately start the next rep.
2. Bear Crawl
- Start on all fours with your hands under your shoulders and knees hovering about 3 inches off the floor.
- Move your left hand and right foot forward together a short distance, then repeat on the opposite side.
- Keep your core engaged throughout to prevent your hips from twisting.
- Breathe steadily as you move.
3. Mountain Climbers
- Get into a full plank position with your hands under your shoulders.
- Keeping your weight forward, drive one knee towards your chest.
- Return the leg and immediately switch, bringing the other knee in.
- Aim for speed while maintaining good form.
4. Sit Through
- Start in a bear crawl position, hands under shoulders and knees hovering.
- Lift your left hand and simultaneously kick your right leg through the space under your body.
- Finish with your hip just a few inches from the floor.
Lower Body Exercises
Your lower body houses some of your largest muscle groups. Working them is a fantastic way to boost your calorie burn and get your heart rate up. These moves will help firm up your thighs and glutes while pushing your cardio limits.
5. Squat Jump
- Stand with your feet hip-width apart.
- Lower into a squat until your thighs are parallel to the floor.
- Drive up with as much force as you can, jumping off the floor.
- Land softly with bent knees to absorb the impact and go straight into the next rep.
6. Skaters
- Start with your feet shoulder-width apart, knees slightly bent.
- Push off your right foot and jump to the left, landing on your left foot.
- As you land, bend your knee to absorb the impact and keep your right foot off the floor.
- Repeat, jumping to the other side.
7. Burpee Thruster
- Bend your knees and place your hands on the floor.
- Jump your feet back into a full plank position.
- Jump your feet back in and, as you do, push off your hands to land in a squat.
- In the squat, keep your chest up and your back straight.
8. High Knees
- Run on the spot, lifting your knees as high as your hips.
- Aim to spend as little time as possible with your feet on the ground.
- Use your arms to help build a strong, powerful rhythm.
Upper Body Exercises
Yes, it's totally possible to get an upper-body workout that burns calories and gets your heart rate soaring. For maximum effect, try mixing one or two of these into your full-body or lower-body workouts.
9. Plank Walks
- Start in a full plank position with your feet about hip-width apart.
- Drop your right elbow to the floor, then your left.
- Keep your core tight to stop your hips from twisting.
- Return to the starting position, leading with your right hand, then your left.
- Alternate which arm you lead with on each repetition.
10. Inchworm with Jump
- From a standing position, bend your knees and walk your hands out into a full plank.
- Keep your core engaged so your hips don't drop below your shoulders.
- Walk your hands back to your feet, keeping your legs as straight as you can.
- When you get back to standing, perform a single squat jump.
- Land softly with bent knees to absorb the impact.
11. T Press-Up
- Start in a push-up position, hands just outside your shoulders and core braced.
- Lower your chest until your shoulders are in line with your elbows.
- Push back up, squeezing your chest as you go.
- At the top, rotate your entire body to the side, lifting one arm straight up to form a "T" shape.
- Hold the side plank for a second, then return to the starting position.
12. Dive Bomber Press-Up
- Start in a pike position with your hips elevated and hands and feet about shoulder-width apart.
- Lower your chest towards your hands, bending your elbows and moving your chest through your arms.
- Your hips will follow, finishing just above the ground.
- Straighten your arms and lift your chest, arching your back.
- To return to the start, push your hips back up into the pike position.
Supplements to Support Weight Loss
Exercise is crucial, but your fitness journey is just as dependent on what you put into your body. Alongside a balanced diet, certain supplements can help you hit your goals faster.
Slow-Release Casein
Our Slow-Release Caesin is a great choice. It provides 23g of slow-release protein, which is ideal for a sustained supply of protein, helping to keep you fuller for longer.
L-Carnitine
L-Carnitine is an amino acid that naturally occurs in protein and helps to grow and maintain muscle. Our supplements make it an easy-to-consume addition to your routine and are also suitable for vegans and vegetarians.
The Diet Bundle
The Diet Bundle is a a great place to start when trying to lose body fat. You'll get 40 sweet-servings of our Impact Whey Protein, 180 soft-gel CLA capsules, and a handy shaker. Protein is an essential part of any weight-loss plan, while CLA is known to help improve lean muscle tone by fueling energy and fat metabolism.
Take Home Message
No matter your level, you can absolutely challenge yourself to get fit at home, with next to no equipment.
The one rule you have to follow is simple: work as hard as you possibly can during those 30-second intervals.
We recommend picking one full-body, one lower-body, and one upper-body exercise. Go for time rather than reps — the goal is to get in as many reps as you can in the suggested timeframe while maintaining perfect technique.
READ THESE NEXT:
3 High-Protein Snacks For On-The-Go
Perfect to grab and run out the door....
Work Out From Home | Try This Equipment-Free Full-Body Workout
Working from home can be boring — why not try this equipment-free workout to get...
