The Ultimate No Equipment Needed Workout

At the end of a long day it is easy to be reduced to sofa time with zero chance of moving, but an indulgent day always feels better with a little movement and exercise thrown in.

1. Burpees - 3 x 30 seconds with 2 min between sets

Kicking off with some high intensity whole body movements, gives a good warm up and turns your body into a fat burning furnace both during and after the exercise itself. See how many you can do within the 30 second intervals and aim to beat your score each set. Work as fast as you can.

2. Single leg squats - 3 x 8 reps with 2 min between sets

More challenging than the double leg version, single leg squats require greater neuromuscular control and gives a greater strength challenge. Ensure you load into the hips on the descent, sit back into the movement.

If you struggle to get down low, sit down onto a seat to gauge depth and get back up again, all on that single leg.

3. V-sits - 3 x 12 reps with 2 min between sets

Try this variation on regular sit ups for a co-ordination and strength challenge. Begin laying flat, raise both legs and your trunk simultaneously until you make a V as you sit up. Hold a second at the top, then lower back down.

It can be difficult to get the timing at first but start slow and you’ll find your rhythm.

4. Side planks - 3 x 30 seconds with 2 min between sets

Side planks are a brilliant exercise for challenging the obliques, the muscles at the sides of your trunk. If this feels easy, try raising your top leg as you hold the plank position. This targets the glutes and gives a greater strength challenge.

5. Single leg glute bridges - 3 x 12 reps with 2 min between sets

These are a more challenging version of the traditional double leg glute bridge; lay on the back and raise hips with one leg on the ground. Squeeze the glutes of the standing leg as you raise to ensure you are working the glutes and not cheating by overloading the erector spinae muscles.

6. Tricep dips - 3 x 8 reps with 2 min between sets

Hands on the sofa, feet on the floor, bend your arms to lower your hips down to the floor. Straighten the arms to push yourself back to the upright position.

See if you can get all the family involved in this easy, no equipment required workout!