Home workout ideas

You don't have to step into a gym to get fit. Swap sofa-sitting for squatting. From resistance bands to kettlebells, find everything you need to tone in your home.

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A girl doing push ups in her living room with dumbbells beside her.

Top tools for your home gym

Belly busters

Leg and bum firmers

Opti Vinyl Barbell and Dumbbell Weight Set.

Chest builders

A pair of black dumbbells with white background.

Arm burners

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Workout every part of your body from the comfort of your own home. From muscle toning to cardio, we’ve got everything you need to achieve your fitness goals.

Get toned at home

Which area first? We've got plenty of workouts to target each muscle group. From full body workouts to toning your arms and chest, abs to glutes, here’s all the kit you need.

Tone your whole body

A woman doing a step workout with weights in her living room.

Get moving with full body workouts

Tone from your head to your toes at home. Whether you're following a HIIT (high intensity interval training) session or a low intensity workout, we've got equipment and routines for all fitness levels.

Tips

Pre-plan to keep the momentum going.
Target all muscle groups. Mix it up or do alternate exercises so you don't miss out on any.
Add weights and instability with kettlebells, dumbbells, gym balls and medicine balls. This will make sure your core is always engaged.

HIIT workout

A short but intense HIIT (high intensity interval training) workout can be done on your lunch break or whenever you have a spare 15 mins.

This workout consists of 6 exercises. Spend 40 seconds per exercise then have a 20 second rest.
Repeat for a total of 3 rounds.
Modify any exercise at any time by using lighter/heavier weights.

Kettlebell workout

We've pulled out 3 of our favourite kettlebell exercises that'll work the whole body and take only 5 mins - jackpot!

Do each exercise for 30 seconds, then rest for 10 seconds.
Repeat for a total of 3 rounds.
Modify your workout at any time by lowering or increasing your kettlebell weight.

FITT cube workout

If you're looking for more variety or something a little more advanced, check out the FITT cube.

A self-contained multigym with a 7kg resistance band and integrated calorie and step counter.
Perform 100+ exercises that work you from head to toe and requires no additional equipment.
There's 2 hours worth of HIIT exercises in this compact kit.

Toning your chest

A man doing a cable chest fly on a workout bench.

Find best chest exercises, tips and more

On a quest for perfect pecs? Let us make it easy for you. With these at-home chest exercises and the kit to help, you'll be all set to tone in no time.

Tips

When working on your chest, start in incline positions and work your way up to decline positions.
Use multiple angles to target upper and lower pecs equally.
Make sure to stretch and choose only the weights you can handle to avoid muscle tears.
Add a weighted vest to increase resistance and improve posture.

Medicine ball push-up

A great chest exercise that also works your core, arms and shoulders.

Start in a push-up position with one hand on the medicine ball. Once stable, slowly lower your torso towards the floor.
Pause and press back up to the starting position. Roll the ball to the other hand then repeat the movement.

Renegade row

While targeting your chest and shoulders, renegade row also works almost every major upper body muscle.

Get into a plank position, with a weight in each hand.
Lift alternative hands towards the chest and then place on the ground.
To make it a little harder, increase the weight and end each set with a press-up.

A woman doing chest presses using dumbbells on a gym ball at home.

Chest press on a gym ball

Pump it up. Throw in a gym ball to engage your core, glutes, and nervous system.

Lie with a gym ball under your mid and upper back. Feet flat on the floor with knees bent.
Engage your core and press the dumbbells toward the ceiling with palms facing forward.
Slowly lower your hand to the starting position and repeat the movement.

Toning your arms

A couple working out together at home using dumbbells.

Add definition to your arms

Work on your arm strength with these targeted tricep exercises and all the key equipment.

Tips

Avoid locking your elbow when you straighten your arms. A slight bend can help prevent any risk of injury.
Never skip the warmup and cool-down stretches. That includes the wrists and fingers too.
You can incorporate resistance bands into your arm workout routine. They're versatile, portable and a great way to strengthen and tone your muscles.

Get started

Not sure where to start? Try these arm exercises for beginners to get you going.

Lateral raises.
Alternate bicep curls.
Tricep extension.

Step it up

Take it to the next level. Add some speed and weight along with these intermediate kettlebell and dumbbell exercises.

Dumbbell thrusters.
Alternative single arm kettlebell swings.
Curl and Arnold press.
Dumbbell bent over rows.

Going strong

Feeling up for a challenge? Try these intense arm exercises for a harder workout.

Renegade row.
Tricep kickbacks.
Resistance band bicep curl.
Arnold press on a gym ball.

Toning your legs and bum

A man doing kettlebell squat in living room.

Feel the burn with leg and glute exercises

Sculpt your legs and firm up your bum. From squats, lunges and more, discover effective workouts, tips, and gear (think resistance bands, kettlebells, medicine ball) for toned, strong lower body results.

Tips

If you're a beginner, start with simple squats that target your glutes, quads, and hamstrings.
Add lunges to your routine for toned legs and a firm backside.
Don't skip the deadlifts to strengthen your lower back, hamstrings, and glutes for a well-rounded leg day.

Kettlebell deadlift

Not only does this exercise help to build strength in your glutes, hamstrings and calves, it's great for improving balance too.

Step 1 : Start by leaning your torso forward and grabbing a kettlebell with your right hand. Raise your right leg behind you in a straight line, utilising your glute and core strength.
Step 2 : As you pull the kettlebell up to waist height, lower your foot to the floor. Hold for 3 seconds, tucking your bum in and engaging your core. Repeat the exercise on the other side.

Goblet squat

The squat has always been a staple exercise to tone the lower body. But it's another fab full-body exercise. The goblet squat works your glutes, quads, calves, core and arms. It's not an exercise to skip!

Step 1 : Stand with your feet hip-distance apart, holding a kettlebell upside down at your chest. Inhale at the start of each squat.
Step 2 : Shoot your bum back into a deep squat, keeping your chest and eyes lifted.
Step 3 : Power back up, pressing through your heels, to your starting position and repeat 8 times in total.

Toning your stomach

Tummy exercises for a stronger midriff

A problem area for many, it's the part of the body people love to hate. But with ab exercises, advice, and all the right equipment to target your core, let us help you start your mission for that toned tummy.

Tips

Start with cardio and a healthy diet to burn fat before diving into stomach exercises. Tackle the tummy fat first, then amp up those ab workouts for a toned midsection.
Don't forget to stretch your muscles before and after a workout to reduce the risk of injury. Cobra pose, cat and cow pose, and side stretches are a few you can start with.
Use equipment like kettlebells, resistance bands, and medicine balls to add more impact to your workouts.

Russian twist

Engage all of your core muscles, including the obliques (the muscles down your sides) with the Russian twist.

Step 1 : Sit on the floor with your knees bent and ankles together (for higher difficulty, raise your feet a few inches off the ground and lean back slightly). Hold the kettlebell or medicine ball with both hands and twist your arms to one side.
Step 2 : Hold the kettlebell or medicine ball so that it’s close to, or completely, touching the floor, engaging your core as you do so. Pause briefly, then twist to the other side and repeat the previous steps.

A woman doing leg raise with hip thurst exercise using a kettlebell.

Leg raise with hip thrust

This is a great exercise for targeting your lower abdominal muscles. But it can also double as a bum toning exercise - tensing your bum as you thrust will engage your glutes too.

Step 1 : Lie flat on your back holding the kettlebell behind you with both hands. Start with your legs held together, slightly off the floor. Bend your knees into your chest, then extend your legs towards the ceiling.
Step 2 : Thrust your hips so that your bum leaves the floor and your legs go towards the ceiling. Tuck your knees back into your chest and return to the starting position. Repeat.

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How to start working out at home

Creating your own home gym and need inspiration? Or perhaps you're thinking of starting yoga at home. Get ideas on everything fitness with the help of our guides.