Not having a gym nearby, or not having time to go, doesn't have to stop your training. With your body weight and a bit of living room floor, you can build strength and fitness.
Why strength training
The World Health Organization recommends muscle-strengthening activities on at least two days a week, on top of aerobic exercise. While losing weight, strength training helps preserve muscle as the scale goes down.
A 20-minute workout
Do 3 rounds, 40 seconds of each exercise and 20 seconds of rest:
- Squat: lower yourself as if sitting on a chair.
- Push-up: with knees on the floor or hands on a table.
- Glute bridge: lying on your back, lift your hips and lower slowly.
- Alternating lunge: step forward, lower and come back.
- Plank: forearms on the floor, body straight.
How to progress
When it gets easy, add a little: more reps, one more round or a water bottle in each hand. Small steps up are what make your body change.
Take care
If your joints hurt, shorten the range of motion or swap the exercise. If you have a health condition, talk to your doctor before you start.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
This content is for information only and doesn't replace advice from a doctor or dietitian.
