Whether you are wanting to exercise to lose weight, keep fit, build muscle or just for a hobby these home exercises are perfect for you!

Whilst we know exercise isn’t essential to help you lose weight (I wrote an article about losing weight on Slimming World without exercise here), exercise at home can be a great extra.

Avoiding classes

If you are anything like me though you don’t really have the confidence for classes or maybe just can’t commit the time.

These easy home exercises will change all of that! Remember little and often is key, don’t overdo it!

Don’t panic though, here are some easy but useful exercises you can do at home without loads of space or any equipment.

I know these are easy enough because I have tried them before I wrote this post!

There is not a plank or tin of beans in sight just simple strength training exercises and the parts of the body they help.

Faye’s plan

Faye from Faye’s Fitness PT near Liverpool sent them to me to share with you because she knows not everyone has the confidence for the Gym.

Faye runs one-to-one sessions check her website for more information.

For those of us that aren’t in the area though, these easy home exercises are a great start and well worth giving a try.

As you don’t need any equipment you can squeeze this workout routine in any time and no one needs to know.

If you are a busy parent you can still do this physical activity plan. You don’t need a spare 30 minutes or even 20 minutes, sometimes a quick 10 minutes of these exercises can be effective.

Easy home exercises to do with no equipment at home today

Blonde woman exercising on bottom of her stairs

Stair jumps

The home equivalent to a step aerobics class! Stand with feet shoulder-width apart in a squat position on the ground at a comfortable distance from the lowest step.

When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to jump onto the first step.

Then either step back down or jump back into a squat position and repeat this.

Try and get a rhythm going so this becomes quite fast and your heart rate rises. 10-15 reps and 4-5 sets is a good aim.

Or you could even time yourself on this one and do as many as you can in 30 seconds or more. This is a good way to burn fat.

Blonde woman doing exercise in her front room

Step ups into a reverse lunge.

Almost everyone will have a chair at home, so grab one and make sure it’s nice and sturdy. Stand in front of the chair with back, legs and arms straight, feet hip-distance apart.

With your right leg, step onto the chair and straighten your right leg at the top. Bring your left leg up to 90 degrees before straightening.

Stand down and get ready to reverse lunge. Reverse Lunge by stepping backwards, planting your foot, and then bending your front leg until it reaches about a 90-degree angle.

The knee of your rear leg should also flex until it almost touches the floor.

Aim for 10-15 reps before repeating for the opposite leg.

Blonde woman using chair to exercise at home


Dips are a brilliant upper body exercise which is great for targeting the triceps (the dreaded flabby arms) and again, all you need is a solid chair.

Hold on to the chair on its edge with your arms fully extended, separated at shoulder width. Your legs should be extended forward, bent at the knees.

Inhaling as you do so, slowly lower your body bending at the elbows until you lower yourself far enough that there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.

Keep the elbows as close as possible throughout the movement. Using your triceps, lift yourself back to the starting position. Repeat for around 20 reps/ 4-5 times through.

To make this harder put your legs straight rather than bending them at the knee.

Woman exercising in her living room on rug

Dead Bug

Don’t let the name put you off here as the Dead Bug exercise is one of the best exercises for tightening your the muscle groups in your core.

Start lying on your back with your arms pointing towards the ceiling and your legs at a 90-degree angle. Then gradually take your arms back as you lower one leg.

Return arms and legs back to starting position and repeat for the other leg.

Aim for 20 reps, 4-5 times.

Blonde woman sitting on sofa working out

Couch Squats

Couch Squats are a brilliant exercise to do when you’re watching TV! Stand up from the sofa with your feet shoulder-width apart, you can place your hands together in front of you.

Begin the movement by flexing your knees and hips, and sitting back with your hips.

Continue down to full depth if you are able and sit on the couch, then quickly reverse the motion until you return to the starting position adding in a jump at the top.

As you squat, keep your head and chest up and push your knees out. Aim for around 15-20 reps and 4-5 sets.

As you get more experienced, you could add a tuck jump at the top, adding that extra burn to the movement.

Woman using sofa to exercise

Glute Bridge

The one part of the body that everyone wants to improve is their bum and the Glute Bridge is the exercise to do it. Best of all, the only thing you need is your sofa!

Lie on your back with your knees bent and feet flat on the couch. Keep your arms at your sides with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

Squeeze those glutes (aka your bottom!) hard and keep your abs engaged so you don’t overextend your back during the exercise.

Hold your bridge position for a couple of seconds before easing back down. Go for 20 reps and do this 5 times.

Will easy home exercises help with weight loss?

As you may be aware I lost 10 stone without exercise. You do not need to exercise to lose weight, but it will help.

The general logic is that if you are in a calorie deficit, ie you eat less than you burn then you will lose weight. If you burn some with exercise this generally will help.

Do remember though that you can’t outrun your fork. No amount of exercise will completely counteract a terrible diet!

These easy home exercises will help a little though.

You can do this, I have faith in you!

So, what do you think? Are these things you think you could do? I know they sound reasonable to me and I am going to try and do them sometimes.

It seems easy enough to build up to gradually and of course, in the privacy of your own home no one knows if you struggle or let off gas at the same time!

Thanks to Faye for the ideas and photos it makes it sound much more realistic than some workouts I have seen!

If you are unsure about the exercises in relation to any health conditions please remember to consult your doctor for advice.

Good Luck

Jen x

To read all my posts with tips and experiences of various diets, exercises and lots more check out my comprehensive Weight Loss section.

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One Comment

  1. So happy I came across this website. I found out about the site through the Alli Blog online. My doctor wants me to try Alli and when reading the blog Slimming World came up as a reference to healthy eating and exercise.