Home workouts and healthy eating: a simple routine that works

You don't need a gym membership to get fitter. Bodyweight exercises at home can build strength and improve fitness, especially when paired with sensible eating.

A simple home routine

Try this circuit two or three times a week. Do each exercise for 30–40 seconds, rest 20 seconds, and repeat the circuit two or three times:

• Squats
• Push-ups (on knees or against a wall to make them easier)
• Glute bridges
• Reverse lunges
• Plank
• Star jumps or marching on the spot

Progress over time

To keep improving, make it slightly harder every few weeks: add reps, slow the movements down, reduce rest or add another round. A resistance band or a pair of dumbbells adds plenty of variety for little cost.

Eating to support home workouts

• Eat protein at every meal to help your muscles recover
• Base meals on vegetables, whole grains and lean protein
• Have a small snack before training if your last meal was hours ago
• Drink water through the day

The kitchen is right there

Working out at home means the kitchen is a few steps away, which can work for or against you. Keep healthy snacks visible and plan your meals ahead, so post-workout hunger leads to a balanced meal instead of the biscuit tin.

Plan both together

Schedule your workouts like appointments and plan your meals around them. Mealful builds your meals in advance and gives you a grocery list, so all you need to decide each day is when to press play on your workout.