Home workout wheel

An effective workout needs no gym membership and no equipment: body weight is enough to train your legs, upper body and core. What it does need is good form, otherwise the exercise loses its point and can become uncomfortable.

Every exercise on the wheel gives the reps or duration, the form points to watch and an easier version. The Beginner variant suits anyone getting back into exercise; the Intense variant strings together more explosive moves to raise your heart rate. This advice does not replace a doctor’s if you are returning after a long break or an injury.

How to use it

1. Warm up for five minutes: march on the spot, circle your shoulders and ankles, do a few slow squats.
2. Spin five or six times to build your session, spinning again if an exercise comes up twice.
3. Work through the exercises with 30 to 60 seconds’ rest between each, then repeat the circuit twice more.
4. Finish with five minutes of gentle stretching and drink some water. Stop straight away if anything hurts.

All the options

Squats

3 sets of 10. Feet shoulder-width apart, sit back as if onto a chair, weight in your heels, knees in line with your toes. Easier: stop when you brush a real chair.

Knee push-ups

3 sets of 8. Hands slightly wider than your shoulders, knees on the floor, body in a straight line from knees to head. Easier: standing push-ups against a wall.

Forearm plank

3 × 20 seconds. Elbows under shoulders, body straight from heels to head, tummy tight, lower back not sagging. Easier: knees down.

Glute bridge

3 sets of 12. Lying on your back with knees bent and feet flat, lift your hips until knees, hips and shoulders line up, and hold for a second. Easier: lift less high.

Alternating lunges

2 sets of 8 per leg. Take a big step forward and lower until both knees form right angles, front knee above the ankle. Easier: hold the back of a chair.

High knees

3 × 30 seconds. On the spot, lift your knees to hip height while pumping your arms, staying on the balls of your feet. Easier: march instead of jogging.

Superman

3 sets of 10. Lying face down with arms stretched out in front, lift arms and legs a few centimetres, eyes on the floor. Easier: raise one arm and the opposite leg, then switch.

Wall sit

3 × 20 seconds. Back flat against the wall, slide down until your thighs are parallel to the floor, knees over ankles. Easier: stay higher up.

Jumping jacks

3 × 30 seconds. Jump arms and legs out wide, then back together, landing softly on the balls of your feet. Easier: step one leg out at a time without jumping.

Crunches

3 sets of 12. On your back with knees bent, fingertips behind your ears without pulling on your neck, lift just your shoulders as you breathe out. Easier: reach your arms towards your knees.

Side plank

2 × 15 seconds each side. Elbow under shoulder, body in a line, hip lifted well off the floor. Easier: rest your lower knee on the floor.

Calf raises

3 sets of 15. Standing, rise onto your toes, hold for a second and lower slowly. Easier: keep one hand on the wall for balance.

Frequently asked questions