A home workout in your very own living room is a simple way to include sport and fitness in your daily routine. No need for professional equipment; all you need is your own bodyweight and a pair of dumbbells. You won’t need long periods of time to work out at home either. Committing to a short daily routine along the lines suggested below can help make you more stress-resilient, speed up your metabolism (with associated cardiovascular benefits) and tone your body to boot. Why wait? Shed calories and renew your energy with our anytime, anywhere workout guide.

Home workout for men
Lateral raise male workout illustration

Time to set those fitness and activity trackers and put your body to the test with this home workout.

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Lateral raise

Stand with a light dumbbell in each hand. Raise your hands out to the sides until they reach shoulder height – no higher; resist the urge to cheat by swinging the weight. Pause, then slowly lower your hands back to your sides. Repeat 10 to 15 times.

Burpee male workout illustration


From standing with your legs shoulder-width apart, drop into a squat with your hands on the ground. Kick your feet back into a push-up position. Now jump-spring forward into a squat and jump up with your arms raised overhead. Do 15 to 24 burpees, take a short break, and repeat.

Bicep curl male workout illustration

Bicep curl

Stand with a dumbbell in each hand without moving your upper arms. Slowly lift the weights until the dumbbells are at shoulder level. Keep your elbows still – only your lower arms should move. Contract your biceps at the top of the curl, then lower slowly… and repeat 10 to 20 times.

Plank male workout illustration


Planks help strengthen your core and set you on the right track to building that six-pack. Start by lying on your front. Push up into a press-up position, resting on your forearms instead of your hands. Keep your back straight while contracting your abs and glutes. Hold for as long as you can, without allowing your hips to sag. Take a short break, then repeat.

Home workout for women
Bridge female workout illustration

It’s time to haul out the gym clothes and work out in style with these simple home exercises.

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Bridge opposite arm-leg reach

This is an effective at-home abs workout to activate this crucial muscle group. Lie on your back with your left knee bent, left foot flat on the floor and right leg extended upwards. Reach your left arm up towards the ceiling. Now, without moving your hips or shoulders, lower your raised leg and your raised arm until they're a few inches from the floor and hold for 10 seconds. Return them to the floor and repeat with the other side. Repeat 10 to 12 times on each side.

Leg reach female workout illustration

Low-belly leg reach

This exercise targets your abs and core muscles. Lie on your back with your knees bent at a 90-degrees angle, hands raised behind your head, and abs contracted. Keeping your knees stacked over your hips, lift your shoulders and crunch up; inhale and hold for three to five seconds. Exhale and extend your legs to 45 degrees; hold for three to five seconds while contracting your lower abdomen. Repeat 10 to 15 times, twice on each side.

Side lift female workout illustration

Straight-line side lifts

Target your outer thighs and blast belly fat with this exercise. Lie on your left side with your left arm stretched out on the floor above your head. Rest your head on your arm. Inhale while lifting both legs up, keeping them straight, then exhale while slowly lowering them until they're about an inch from the ground. Start with 15 to 20 reps on each side.

Knee lift female workout illustration

Knee lift-leg kick combo

This workout at home targets your outer leg muscles and obliques. Lie on your right side with your upper body supported by your right elbow and tricep. Stack your legs over your hips with your knees gently bent. Kick out your top leg into a straight position and slowly lift it just above your hips for five seconds. Then, lower it back down. Next, lift your bottom leg one to two inches from the floor with your knees facing forward. Return to the starting position to complete one rep. Repeat 30 to 40 times on each side.

How to stretch after exercising
Male stretching on rooftop

Stretching is an important part of every home workout that you should never skip. It not only cools you down, but also relaxes your muscles and improves flexibility.

Calf stretch

Step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and gently lower your left heel toward the ground. Hold this position for one minute, then repeat with your left leg.

Inner thigh stretch

Sit down with your back straight and your legs bent, putting the soles of your feet together. Holding on to your feet, lower your knees towards the floor. Hold for one minute.