11 No-Equipment Exercises You Can do at Home

Staying at home doesn’t have to mean vegetating in front of the TV. Bring the gym into your home with these 11 great exercises to try in your living room or garden!

Warm Up

Before you kick things off, it’s important to take steps to limit the risk of injury during your workout.

Take at least 10 minutes prior to your workout to limber up; not only will it help you avoid pulling a muscle but by gently raising your heart rate you’ll ensure a more effective workout.

Run on the Spot

How to do it: pump your arms up and down in rhythm with your steps.

How many/how long for: 3 mins

Knee Lifts

How to do it: stand with your back straight and bring your knee up one at a time to touch the opposite hand (keep your standing leg bent slightly).

How many/how long for: 30 second reps; 3 sets (take 30 secs rest between each set)

Heel digs

How to do it: stand with your feet shoulder-width apart; place alternate heels in front of you with toes pointed up; at the same time lean your body forward and down while bending your arms at the elbows (as if you were bringing an imaginary bar up to your chin)

How many/how long for: 1 min reps; 2 sets (with 30 secs rest between each set)

B&M Top Tip: before you begin, why not check out our Fitness range first? We’ve got everything from women’s trainers and socks to fitness watches and a whole selection of Mo Farah branded protein powders, shakes and breakfast foods!

The Workout

Press Ups

How to do it: ensure your hands are placed shoulder-width apart with your back straight; lower your body towards the ground and then straighten your arms to resume your original position.

How many/how long for: 10 reps; 2 sets

Burpees

How to do it: start in a standing position and go into a squat; place your hands forward onto the floor and then kick your feet back behind you as far as they’ll go, while your chest comes down towards the ground (so you’re in a press up position); immediately bring your feet back towards your hands and then jump up in the air.

How many/how long for: 12 reps; 2 sets (or as many as you can do for 1 minute x2)

Squats

How to do it: start in a standing position, with your feet shoulder-width apart and arms extended out in front of you, palms down; bend your knees until they’re almost at a right angle, keeping your back straight

B&M Top Tip: to get the most from this exercise, be careful not to let your knees extend over your toes – this shouldn’t happen if you keep your back straight as you lower yourself!

How many/how long for: 20 reps; 2 sets

Jumping Lunges

How to do it: from a standing position, lunge forward with one leg until the knee of your other/back leg is about an inch from the ground; jump up and quickly swap the positions of your feet so that the foot that was at first brought forward is now at the rear; land on both feet at the same time.

How many/how long for: 15 reps; 3 sets

Calf Raises

How to do it: stand near a wall so you can steady yourself if needed; slowly move your weight onto your tiptoes, lifting your heels off the ground; slowly lower them to the ground and repeat.

How many/how long for: 20 reps; 2 sets

B&M Top Tip: if you want something more challenging, try holding dumbbells or something heavy in each hand.

Stomach Crunches

How to do it: lie on your back with your knees bent, hands touching your ears (they should not be holding your head!); keep your lower back flat on the floor, but raise your shoulder blades a couple of inches, as if you’re peering over yourself for a second or two.

How many/how long for: 20 reps; 2 sets

Back Raises

How to do it: lie on your front and put your hands at your temples; keep your legs together and feet on the ground; raise your shoulders off the floor by 2-3 inches; slowly lower and repeat.

How many/how long for: 20 reps; 2 sets

Bench Dips

How to do it: find a solid bench or a low wall that won’t move easily; with your back to the bench/wall, grab it behind you with both hands, shoulder-width apart; slowly lower your body, flexing your arms at the elbows until you make a right angle with your arms and forearms (your bum should be about 6 inches from the ground); extend your arms and lift yourself back to the starting position.

How many/how long for: 12 reps, 2 sets

B&M Top Tip: it’s important to stay hydrated during any physical activity. Why not treat yourself to a new sports bottle or flask?

Workout with Weights

The exercises above can be done by anyone, almost anywhere (inside the house or in the garden) and regardless of what equipment you have at home. But if you want to make your workout a little tougher, with a couple of dumbbells or weights you can take your routine to the next level.

Dumbbell Squat

As above but with a dumbbell held in each hand.

Dumbbell Floor Press

How to do it: lie on your back with a dumbbell in each hand; bend your arms at the elbow and hold them above you, slightly to the side of your chest; push them up as high as you can by straightening your arms; pause and then lower to the starting position.

How many/how long for: 18 reps; 2 sets

Bicep Curl

How to do it: stand up straight with a dumbbell in each hand; with your upper arms remaining still, bring the dumbbells up and towards your shoulders

B&M Top Tip: for an effective bicep curl, the only part of your arms to move should be your forearms – upper arms and elbows must be still!

How many/how long for: 10 reps; 3 sets

Dumbbell Step Up

How to do it: you’ll need a sturdy box, bench or step; stand with a dumbbell in each hand; place your left foot onto the bench and step up, bringing right foot with you; step down with your left foot first and then repeat, alternating which foot you step up with.

How many/how long for: 22 reps, 2 sets

Which exercises did you try? If you have any fun workouts of your own, why not share them with the B&M Community on Facebook, Twitter & Instagram!