5 ways to work out without leaving home

They’re perfect to do while watching TV

Beauty Crew Beauty Editor / January 19 2017

There’s a saying that “summer bodies are created in winter”, and what better way to do so than in the comfort of your own home. Personal trainer Jade Yarden gives us her top five exercises to do - and yes, you can even fit them in during the ad breaks.



Great for toning your legs, glutes, core, shoulders and triceps, this is one exercise that’ll get your blood pumping. “Start with your feet shoulder-width apart and slightly turned out,” says Yarden. “Next, hold a packed backpack or bag at chest height, and lower your stance into a squat. On the way up, press the bag above the head. Once the bag is fully extended about the head, slowly bring the bag down to chest height, and repeat.” Aim for 10-15 repetitions.

TOP TIP: For beginners, load up a bag about 2-5kg; intermediate exercisers should try 5-7kg, and for a bigger challenge, try 7-10kg


One-arm row

Don’t forget to give your back a workout too. To do so, “place your right knee on the edge of the couch, and your right arm resting on the couch also, in front of the shoulder. Your left foot should still be on the floor. Hold a weight in your left hand (such as a large full water bottle) with your arm fully extended hanging down, and pull it to your chest in a squeezing motion - your shoulder blade should move towards your spine.” Go for 10-15 repetitions on each side.



Nothing targets your entire body like a burpee, as your body transfers its body weight from top to toe, triggering a whole body response. “Place your feet shoulder-width apart, bend over and place your hands on the floor in front of you. Kick your legs back, so you end up lying face down on the floor. From this position, press your body up into a crouching position, ready to shoot up into a jump and bring your hands above your head.” Go for 10-15 repetitions.


The plank

It may look easy, but this exercise can actually target your abdominals, deep core muscles, glutes, upper back and shoulders, to name a few. “Start by lying face down on the floor,” says Yarden. “Move up onto your toes and forearms - your arms should be under the shoulders with your core, with your glutes engaged. Avoid poking your bum up too high, it should be inline with your entire body.” Try this exercise for 30 seconds, and push yourself to go for a minute.


Couch push-ups

Just had legs day at the gym? That doesn’t mean your upper body can’t get a workout. With this one, you’ll be working out your chest, shoulders and triceps. “Facing the couch, place your hands down on the surface, with your legs straight behind you - similar to doing a plank. Lower yourself down until your chest meets the couch, breathe out, and push yourself back to the starting position.” Go for 10-15 repetitions.

Iantha is BEAUTYcrew's Beauty Editor, and has been part of the team since the site launched in 2016. Besides pinky-nude nail polish and wispy false lashes, she has a healthy obsession with face masks and skin care ingredients. Her previous work can be found in Virgin Australia Voyeur, Women's Health, and SHOP Til You Drop.