Home bodyweight

Why bodyweight works

Strength training doesn't need to mean heavy barbells. The NHS lists "exercises that use your own body weight, such as push-ups and sit-ups" among muscle-strengthening activities, and says that to get the health benefits you should work to the point where you need a short rest before repeating.

How our home workouts are built

• A warm-up based on the NHS routine (marching, heel digs, knee lifts, shoulder rolls, knee bends).
• A circuit of 5–7 moves covering legs, push, pull/back and core.
• Rest built in — the timer keeps it honest.
• A short cool-down of stretches.

Making it harder (or easier)

Every exercise page has an easier and a harder version. Slow the lowering phase, add a pause, or add a round before you add more exercises.