Gym-free workouts

Put the fun back into fitness with these equipment-free workouts for all levels.

These illustrated guides are designed to help make your workouts effective and easy to follow. 

Created with busy people in mind, these routines from fitness expert Neila Rey, now known as Darebee, can be done anywhere, at any time.

Many of these routines count towards your recommended 150 minutes a week of exercise and muscle-strengthening activity.

Standing abs workout

Forget everything you know about abdominal exercises: you don't have to perform endless stomach crunches on the floor for that six pack. This standing abs routine strengthens your entire core and works your cardiovascular fitness, too.

Seated yoga workout

Release tension in your limbs with this seated yoga routine, which you can do throughout the day, including at work at your desk. Perform each move slowly and smoothly, and breathe deeply and regularly. 

Chair workout

An energy-boosting routine for wheelchair users that helps to increase upper body strength and cardiovascular fitness, as well as ease joint stiffness, particularly in the shoulders and chest. 

Neck exercises

Relieve tension and stiffness in the neck with these stretches. Perform each move slowly and smoothly, and breathe deeply and regularly. For best results, try to do this routine at least once a day.

Roller workout

A back and abs workout using an exercise ball (or Swiss ball). The unstable nature of the inflated ball engages and strengthens many more muscles than classic stomach crunches, helping to develop balance and posture.

Sprinter workout

Feel the need for speed? Work on your strength, power and speed with this Sprinter workout. This energising routine is designed to strengthen your legs and buttocks, and improve your cardio fitness.

Pillow workout

The humble pillow: good for sleeping, but even better for exercising! This strength routine turns your pillow into a free weight to work your major muscle groups. 

Sofa workout

Can't tear yourself away from the TV? Why not turn your couch into a workbench with this 30-minute full-body muscle-strengthening workout.

Cardio jump workout

Hopping exercises are fun and energising, especially if you've got some music on in the background. This routine is designed to strengthen your lower body and improve your cardio fitness.

Stairs workout

Take your fitness to the next level step by step. You'll be surprised at what you can do with a set of stairs. This routine develops lower body strength, muscle tone and cardio fitness. 

Knee workout

These knee-strengthening exercises will help with your running, strengthen the muscles around the knee, and prevent knee pain. This routine is also available with photos.

Cardio hill workout

You'll feel like you really have run up a hill after doing this routine, which develops speed and power in your lower body and core muscles, as well as working your cardio fitness.

150 points workout

You've got 24 hours to complete this full-body muscle-strengthening routine, which can be broken up into convenient chunks. Perform one exercise for one point as you aim for 150 points.

Back exercises

A series of strength and flexibility exercises to help reduce lower back pain, including tension, stiffness and soreness. This routine is also available with photos.

Page last reviewed: Fri Mar 2017 Next review due: Tue Mar 2020

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