Recent Posts



No tags yet.
  • Facebook
  • Twitter
  • Instagram

The complete list of exercises to do at home (including workout ideas)

So we are in unprecedented times with government recommendations all over the world to 'social distance' - a term that I'd not even heard 2 weeks ago, I'm not sure it even existed!

Coronavirus is here for a while potentially, I decided a week ago to stop going to the gym so it got me thinking about replacing my gym work with home workouts. I've brain dumped and compiled a list of all the exercised I know that you can do without equipment and hence can do at home -but it would be great to get it more complete, so want your help! Comment below with any others you know and I'll update the list, I'm not aiming for all variations.

I've also posted a workout example and will post another, a fun one, which uses a set of playing cards, so if you are looking for some variation while you are self isolating then subscribe to the blog below to avoid missing that.

If there are any exercises you don't know how to do let me know.


Away from the home

So technically not at home but can't call this a complete list without them

  • Run - so while we are not in true lock down in the UK then going out for a run is still ok

  • Cycle - dust of the bike from the garage and start cycling

Resistance based

Below are the resistance based exercises that you need no fitness equipment to do, and can do from anywhere.

  • Squats (and the 1,000s of variations)

  • Lunges (and the 100s of variations)

  • Press ups (wide, narrow, diamond)

  • Plank (and lots of variations)

  • Donkey kicks

  • Supermans

  • Dead bees

  • Crunches

  • Leg raises

  • Calf raises (many variations again, double, single, straight, heels out, heels in!)

  • Dips off stairs / chair

  • Hamstring raises off stairs / chair

  • Hips thrusts (back / shoulders elevated on stairs/chair/sofa)

  • Glute bridges (back / shoulders on floor)

  • Weight loss

  • Shoulder taps

Cardio based

Below are those that'll get the heart rate increased and again don't need any equipment at all.

  • Running up stairs

  • Star jumps

  • Burpees

  • High knees

  • Mountain climbers

  • Squats (can be jumping)

  • Lunges (can be jumping)

Got any more? Comment below and I'll add them.

Creating a workout

Creating a workout of all these comes down to how inventive and/or imaginative you can be! You can go for time or for reps (where applicable). I love a pyramid or changing exercises after a small number of reps so that the variety keeps it interesting.

Here is a workout for you to try:

1 Squats

1 Press ups

1 Lunge (on each leg)

1 Mountain climber (on each leg)

Rest 15 secs - 2 mins

Repeat but increment reps by 1 each time until you get to 10

Using the same format, restart but with these:

1 dip of chair

1 burpee

1 crunch

1 hamstring raise

Rest 15 secs - 2 mins

Repeat but increments reps by 1 each time until you get to 10

If you want to make easier stop when you get to 5.

If you want to make harder when get to 10, go all the way back down to 1.

If you want to see my playing card workout then subscribe to this blog as I’ll posting it here soon, by subscribing you’ll get an email ensuring you won’t miss out on it.

Want something good to come out of the start of 2020?

Why not join us for our brand new 8 week WEIGHT LOSS FOR RUNNERS programme?

We are looking for 30 runners (and those that don't call themselves runners) to beta test the programme. You can join here or email me


If you have any pieces of home equipment and you want some variety in using them, let me know! Resistance bands, Kettlebells and Dumbells are so versatile, you can do so much with them.

If you are looking to buy treat yourself to some equipment, the resistance band is my first recommendation to go to, as they are very reasonable, you can do so much with them and you can make sure you will use them before spending more! Here is my affiliate link to Amazon

  • facebook
  • twitter
  • instagram

©2019 BY 5K 2 PB