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
- Warm up for five minutes: march on the spot, circle your shoulders and ankles, do a few slow squats.
- Spin five or six times to build your session, spinning again if an exercise comes up twice.
- Work through the exercises with 30 to 60 seconds’ rest between each, then repeat the circuit twice more.
- Finish with five minutes of gentle stretching and drink some water. Stop straight away if anything hurts.
All the options
- Burpees
- 4 sets of 10. Hands on the floor, kick your feet back into a plank, bring them in, then jump with arms reaching up. Easier: skip the jump and step your feet back one at a time.
- Jump squats
- 4 sets of 12. Drop into a squat, drive up into a jump, then land with bent knees to go straight into the next one. Easier: a regular squat finishing on tiptoe.
- Push-ups
- 4 sets of 12 to 15. Body braced from heels to head, chest a few centimetres from the floor, elbows at about 45 degrees to your torso. Easier: finish the set on your knees.
- Mountain climbers
- 4 × 30 seconds. In a high plank, drive one knee then the other towards your chest, fast, without lifting your hips. Easier: slow it down to one knee every two seconds.
- Jumping lunges
- 3 sets of 10 per leg. From a lunge, jump and switch legs in mid-air, landing softly. Easier: alternating reverse lunges with no jump.
- Close-grip push-ups
- 3 sets of 10. Hands close together under your chest, elbows brushing your ribs: the triceps do more of the work. Easier: on your knees.
- Plank shoulder taps
- 3 × 40 seconds. In a high plank, tap the opposite shoulder with one hand, then the other, without rocking your hips. Easier: widen your feet or drop to your knees.
- One-minute wall sit
- 3 × 60 seconds against the wall, thighs parallel to the floor, hands off your knees. Easier: 30 seconds, or sit a little higher.
- Sprint on the spot
- 6 × 20 seconds flat out, with 40 seconds’ rest between each. High knees, active arms, very quick feet. Easier: 15 seconds on, 45 seconds off.
- Leg raises
- 3 sets of 12. On your back with hands under your bottom, lift straight legs to vertical and lower slowly without touching the floor, lower back pressed down. Easier: bend your knees.
- Single-leg glute bridge
- 3 sets of 10 per leg. As for the glute bridge, but with one leg straight in the air and your hips level. Easier: both feet down with a two-second pause at the top.
- Tabata squats and push-ups
- 8 rounds of 20 seconds’ work and 10 seconds’ rest, alternating squats and push-ups, for 4 minutes in total. Easier: just 4 rounds.
Frequently asked questions
How many times a week should I work out at home?
Three sessions of 20 to 30 minutes, with a rest day in between, is a good starting rhythm. The World Health Organization recommends that adults get at least 150 minutes of moderate activity a week, plus muscle-strengthening on two days.
What exercises can I do at home with no equipment?
Squats, push-ups, lunges, planks, glute bridges and burpees work the whole body. A circuit of five exercises repeated three times makes a full session.
Do I need to exercise every day to see results?
No, muscles need time to recover between strength sessions. Alternate with days of walking or stretching, and keep at least one full rest day.
How do I avoid injury when working out at home?
Warm up, put good form before speed, and clear a space of about two metres by two, away from sharp furniture corners. Joint pain or chest pain means stop and see a doctor.