Home workout ideas

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.

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.

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.

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.

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.

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.

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

• Lateral raises.
• Alternate bicep curls.
• Tricep extension.

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.

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.

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.

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.

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.

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.

Want a dedicated workout area in your home? Get advice on setting it up and kitting it out with everything you'll need.

Set up the perfect workout area in any sized space with our range of small space gym kits.

Want to get active, eat well and build a balanced life? Our wellbeing hub is full of advice for a healthy living.