Equipment-free home workouts for the time-poor

Try these workouts from a top fitness expert from the comfort and safety of your own home

Before starting, it’s important that all workouts should be performed after a thorough warm-up and preparation section.

If you’re attempting exercise for the first time, it’s a good idea to have the green light from your GP, especially if you have any underlying health problems such as a heart condition or high blood pressure.

The following full-body workout consists of exercises that are short and simple on the premise that if you’re looking to do equipment-free home workouts, you probably want something that’s fairly straightforward and saves time.

As a result, you’re more likely to complete the workout and the desired outcomes will be more achievable.

Included are three levels – beginner, intermediate and advanced – that you can adapt to your level of experience. All movements should take two to three seconds and with body movement in either direction unless stated:

3 x rounds of all beginners exercises – 15 mins
3 x rounds of all intermediate exercises – 30 mins
3 x rounds of all advanced exercises – 45-60 mins
Any combination of the routines (depending on your energy levels that day), culminating in three rounds of the advanced routine – 45 mins. If this no longer challenges your body, it’s a good idea to change up your exercises, as your body will require additional stimuli.