Gym free workouts
Fun and equipment-free workouts to improve cardio, strength, and general health and fitness.
Put the fun back into fitness with these equipment-free workouts for all levels.
These illustrated guides are designed to help make your workouts effective and easy to follow.
Created with busy people in mind, these routines from fitness expert Neila Rey, now known as Darebee, can be done anywhere, at any time.
Forget everything you know about abdominal exercises: you don't have to perform endless stomach crunches on the floor for that six pack. This standing abs routine strengthens your entire core and works your cardiovascular fitness, too.
Release tension in your limbs with this seated yoga routine, which you can do throughout the day, including at work at your desk. Perform each move slowly and smoothly, and breathe deeply and regularly.
An energy-boosting routine for wheelchair users that helps to increase upper body strength and cardiovascular fitness, as well as ease joint stiffness, particularly in the shoulders and chest.
Relieve tension and stiffness in the neck with these stretches. Perform each move slowly and smoothly, and breathe deeply and regularly. For best results, try to do this routine at least once a day.
A back and abs workout using an exercise ball (or Swiss ball). The unstable nature of the inflated ball engages and strengthens many more muscles than classic stomach crunches, helping to develop balance and posture.
Feel the need for speed? Work on your strength, power and speed with this Sprinter workout. This energising routine is designed to strengthen your legs and buttocks, and improve your cardio fitness.
The humble pillow: good for sleeping, but even better for exercising! This strength routine turns your pillow into a free weight to work your major muscle groups.
Can't tear yourself away from the TV? Why not turn your couch into a workbench with this 30-minute full-body muscle-strengthening workout.
Hopping exercises are fun and energising, especially if you've got some music on in the background. This routine is designed to strengthen your lower body and improve your cardio fitness.
Take your fitness to the next level step by step. You'll be surprised at what you can do with a set of stairs. This routine develops lower body strength, muscle tone and cardio fitness.
These knee-strengthening exercises will help with your running, strengthen the muscles around the knee, and prevent knee pain. This routine is also available with photos.
You'll feel like you really have run up a hill after doing this routine, which develops speed and power in your lower body and core muscles, as well as working your cardio fitness.
You've got 24 hours to complete this full-body muscle-strengthening routine, which can be broken up into convenient chunks. Perform one exercise for one point as you aim for 150 points.
A series of strength and flexibility exercises to help reduce lower back pain, including tension, stiffness and soreness. This routine is also available with photos.
- Benefits of exercise
- Benefits of cycling
- Why we should sit less
- Physical activity guidelines for children (under 5s)
- Physical activity guidelines for children and young people
- Physical activity guidelines for older adults
- Physical activity guidelines for adults
- Exercise as you get older
- Couch to 5K: week by week
- Get running with Couch to 5K
- Life after Couch to 5K
- My Couch to 5K diary
- Running podcasts for C25K graduates
- How to run correctly
- How to stretch after a run
- Interval training for runners
- Knee exercises for runners
- Overcoming the barriers to exercise
- Knee pain and other running injuries
- Running to music
- 'I struggled to get out of the bath before C25K'
- 'Running helps manage my blood pressure'
- Mother and son bond over love for running
- 'My weight loss tips'
- Get active with a disability
- Fitness advice for wheelchair users
- Running in winter
- Exercising in winter
- Common exercise mistakes
- Why do I feel pain after exercise?
- How a well-fitted sports bra can reduce breast pain
- Exercises for back pain
- Lower back pain exercises
- Top 10 back care tips
- Exercises for sciatica
- Exercises for sciatica problems
- Common posture mistakes and fixes
- 'My search for a back pain cure'
- NHS Fitness Studio
- Get active your way
- Find your next challenge
- Get fit for free
- How to stretch after exercising
- How to warm up before exercising
- Nordic walking
- A guide to pilates
- A guide to tai chi
- A guide to yoga
- Cycling for beginners
- Dance for fitness
- Running tips for beginners
- Swimming for fitness
- Walking for health
- 10-minute abs workout
- 10-minute upper arms workout
- 10-minute firm butt workout
- 10-minute home cardio workout
- 10-minute home toning workout
- 10-minute legs, bums and tums home workout
- 5-minute wake-up workout
- 10-minute workouts
- Do I need to stretch before exercising?
- Exercises for strong bones
- 12-week fitness plan
- Balance exercises
- Flexibility exercises
- Gym-free exercises
- Gym-free workouts
- Easy exercises
- Sitting exercises
- Strength exercises
- Get fit with Strength and Flex
- Strength and Flex exercise plan
- Strength and Flex exercise plan: week by week
- Strength and Flex exercise plan: how-to videos
- 'Strength and Flex keeps me motivated'
- How to improve your strength and flexibility
This article along with others on a broad range of related subjects can also be seen on the NHS website at https://www.nhs.uk/live-well/exercise/gym-free-workouts/.