Cancelled your gym membership? Give these free sweat sessions.
Search for “full body home workout no equipment” is up 22% at current. That’s right – there’s a whole load of you searching the Internet for ways no-kit home workouts that mean you can exercise for free.
We don’t blame you. The UK is facing the worst cost of living crisis we’ve ever seen, with energy prices expected to go up a further 80% this October. If you’ve cancelled your gym membership in a bid to save money – recent stats said this is the case for many – then you might be upping your home workouts instead. No home gym equipment lying around from lockdown? Then it’s time you got creative.
The following sweat sessions are simple yet effective full body workouts that don’t require a dumbbell, kettlebell, or resistance band of any form yet will still get your heart rate up and your blood pumping.
Scroll for sweat sessions from trusted trainers and studios that use no equipment whatsoever and still promise to boost your fitness and endorphin levels.
Full body home workouts no equipment: 28 to try
Do note here: the six workouts below are full body workouts, as well as the Pilates and HIIT sweat sessions, while the rest focus on training one area of your body, like your abs or glutes.
Top tip: to make these into a full body workout, pair them with whatever they don’t cover – for example, pair a ten minute ab workout with a ten minute glute workout to make sure you’re training both upper and lower body.
Quick full body workouts
So, you’ve only got five, ten, twenty or thirty minutes? No sweat – or, should we say, lots of sweat when this lot are done with you. Remember: short but sweet can still be effective and enjoyable.
Don’t fancy the below? Remember there are loads of benefits of walking, too.
5 minutes
7 minutes
10 minutes
15 minutes
20 minutes
30 minutes
Pilates and barre home workouts
A fan of Pilates and missing your reformer classes, or always wanted to try barre can’t afford to book RN? Now’s your chance to give it a go from home.
Don’t miss our guides to the benefits of Pilates, the variations of Pilates, including Reformer Pilates, and the difference between Pilates vs yoga, while you’re here. Aaaand: squeeze.
HIIT home workouts
Joe Wicks YouTube workouts are the ultimate go-to for sweaty high-intensity interval training sessions, but PT’s Adrienne, Carly, and Gabby know how to put you through your paces, too.
Core workouts at home
Only got ten minutes to get a sweat on and looking for some simple bodyweight moves to help you build a stronger core?
You’re in the right place, with easy-to-follow routines and explanations from Alice Liveing, Adrienne, Blogilates, Emily Ricketts, and Steph Elswood.
Butt workouts at home
Keen to grow your glutes? That you can do – by training consistently and doing workouts that include moves targeting your muscles there. Krissy’s are loved for a reason, but Kayla is a home workout queen, too.
Don’t miss Krissy’s go-to glute workout, while we’ve got your attention.
Cardio home workouts
You all know cardio is good for your heart and general fitness, and these sweaty-as-anything workouts from Kayla Itsines, Heather Robertson, and Davina McCall will get your blood pumping and your heart racing.
You’ll likely know about the benefits of running, but cardio in general is great for boosting your heart health – plus most forms are totally free. You heard it here first.
Home workouts for yogis
After a more gentle workout that’ll still get your muscles moving? Yoga could be for you. There are a whole range of types and styles, but these total body flows are guaranteed to help boost those happy feel-good endorphins.
Not sure on the different types of yoga or yoga poses? Read our handy expert-led guide. You’re welcome.
So, what makes a home workout ‘good’?
Now you’ve scrolled our edit of full body home workout no equipment sweat sessions – wondering whether you can get a good enough sweat session in without scheduling a trip to the gym or throwing some weights around? Short answer: yes, according to personal trainer and head coach at PASSA training Lillie Bleasdale. She reckons you can do some seriously spicy home workouts that push you on all the right levels – remember, your best tool is your own body, and it’s all about working out what works for you.
The key to a great home workout, according to Lillie, is making sure it’s right for you and your current fitness level. “Any activity is better than none. The key is to raise your heart rate or challenge your muscular endurance while also having fun,” she shares.
So, if you’re short on kit remember this: any sweat session that helps you release some endorphins, take time for you and get a sweat on is a win, kit or no kit.
Lillie’s top tips for ensuring a good workout?
1. Make some space
Make sure you have enough space to work out – there’s nothing worse than knocking over a vase mid-squat jump.
2. Choose some good tunes
Grab some headphones or blast some tunes out loud to get you going.
3. Stay hydrated
Simple, but essential – drink plenty of water, especially if you’re doing a HIIT workout or another cardio session that’ll make you sweat.
Ready? Set? Sports bras at the ready.
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