Woman on a mat doing yoga

The most effective exercises you can do in your home

Woman on a mat doing yoga

The most effective exercises you can do in your home

Striking that core lifestyle balance between work, family, health and downtime is almost impossible without sacrificing one. The bottom line is, society is far busier than before. Advancements in technology, career choices and longer working hours have left us strapped for time. For those of you with family to raise, the issue doesn’t get any easier. People often forget to take care of themselves as nutrition and exercise become second rate. You only need 20 minutes of exercise a day to reduce your risk of cardiovascular related illnesses and type 2 diabetes by more than a half. Well, the good news is that fitness can introduced anywhere. With this in mind, take a look at our top exercises to do, in the home, to get your fix.

Burpees

Burpees are a fantastic exercise and can be done in the comfort of your own home easily. They are great for building muscle endurance, strengthening of core muscles as well as being effective at burning fat. Burpees are one of the most affective ways of targeting almost all muscle groups including: arms, quads, glutes, hamstrings chest, and core muscles. In addition to muscle endurance, it is great for cardiovascular fitness. This can be added into any routine for a high-intensity stint in your workout.

Crunches + Flutterkicks

Crunches and flutter kicks are a very effective way to strengthen your core muscle groups and shape the abdominal section. Flutter kicks are exceptional for both cardio and specifically the oblique muscles (these are the muscles responsible for the rotation of your torso). Crunches are great for gaining core strength and shaping the rectus abdominis (that’s code for the 6 pack muscles). They are the ultimate home partnership to shape a lower torso getting leaner for that summer body.

Increasing the speed of your walk

Although this isn’t strictly a ‘home’ exercise, it is definitely worth talking about. As mentioned before, we only need a minimum of 20 minutes of exercise a day. Even that, for some, is a stretch. Many of us walk/cycle to work (at least partially) so why not consider doing it faster? Studies show that walking at a moderate to high intensity can shed just as many calories as running or jogging. It may be worth leaving for work deliberately later, just as an extra incentive to help shed those pounds.

Push-ups and sit-ups

Get on your overalls because we’re going to bootcamp! Yes, the favourites among military officers and training have made a comeback to help you blast fat and build muscle. The push- up is a classic and is often underrated. It is a great body weight exercise for shaping the the upper body as it works the chest, arms and deltoids (muscles around the arms rotator cuff). Sit-ups are a fantastic way to work the core and the lower back muscles. Both of these staple exercises can be done with nothing more than a comfortable surface at home.

Jumping jacks

The jumping jack, as it is named by our trans-Atlantic cousins. Often referred to as ‘Star jumps’, the Jumping jack encompasses a lot of cardiovascular benefits in addition to muscle movement. It is a great exercise for high intensity segments and coupled up with our old friend, the burpee, can lead to a hard and sweaty work out. Wave fat goodbye with this combination you can easily do at home.

lunges and squats

Whether you are looking for Stronger legs, more toning or a shapely behind, these are essential. Squats, specifically, are the bread and butter as it targets all the significant muscle groups within the leg. These are specifically the glutes, hamstrings and quads. a deep squat, or lunge, can really engage the legs to work hard, even with body weight. If you are looking to challenge yourself, hold a kettle bell or barbell to add intensity to the workout.

If you are interested in taking it one step further and are looking into a home gym, check out another blog post: The best home gym setup ideas for small spaces

Be sure to check out our range of equipment in our fitness range to help optimise your workout.


Opti Vinyl Kettlebell – 10kg

The perfect component for upper body, leg, shoulder and abdominal workouts. Varying sizes of weights are available depending on ability.

 3,410 · £17.05

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Yoga-Mad SureGrip 4mm Yoga Mat, Purple

If your house has a hard floor surface it  may worth investing in a mat. Exercises can quickly get uncomfortable on a hard surface. It has the perfect level of comfort to optimise your stretches.     6,210 · £31.05

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Yoga-Mad Swiss Fitness Ball and Pump, Blue

Great for muscle stretches and balancing exercises, the yoga ball is a must-have if improving your joins and flexibility is the key in your workout.  3,689 · £18.45

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