Gym-free workouts - Exercise
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Fitness guides
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10-minute workouts
Easy exercises
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 can be done anywhere, at any time.
Many of these routines count towards your recommended 150 minutes a week of exercise and muscle strengthening activity.
Standing abs exercises

neilarey.com NHS Digital
Forget everything you know about abdominal exercises: you do not have to perform endless stomach crunches on the floor for that 6 pack. This standing abs routine strengthens your entire core and works your cardiovascular fitness, too.
Seated yoga workout

neilarey.com NHS Digital
Chair workout

neilarey.com NHS Digital
Neck exercises

neilarey.com NHS Digital
Roller workout

neilarey.com NHS Digital
Sprinter workout

neilarey.com NHS Digital
Pillow workout

neilarey.com NHS Digital
Sofa workout

neilarey.com NHS Digital
Cardio jump workout

neilarey.com NHS Digital
Stairs workout

neilarey.com NHS Digital
Knee workout

neilarey.com NHS Digital
Back exercises

neilarey.com NHS Digital
Cardio hill workout

neilarey.com NHS Digital
150 points exercises

neilarey.com NHS Digital
Page last reviewed: 24 July 2020
Next review due: 24 July 2023