These exercises will deliver results without having to pay for gym fees

Money doesn’t buy fitness. Try these bodyweight exercises perfect for a gym membership-free workout.

IT’S true that health clubs come with fancy kit we might not have space or money for at home, but that doesn’t mean a membership is necessary if you want to get in shape.

In fact, there are tonnes of ways you can work your body to the max without using any equipment at all.

These bodyweight moves prove just that, so don’t take them lightly.

HOW TO DO IT: Perform 1 minute of each exercise one after the other with as little rest as possible between moves.

Once one circuit is complete, rest for 1 to 2 minutes then repeat for the number of sets recommended for your level.

BEGINNER: 3 sets 3 sets

INTERMEDIATE: 4 sets

ADVANCED: 5 sets

PIKE PRESS-UP

Areas trained: SHOULDERS, CHEST, TRICEPS, BACK

Technique

• Start in an upside-down ‘V’ position with hands and balls of feet on the floor, shoulder-width apart, maintaining a straight back and legs.
• Bend your arms to lower your head towards the ground or as far as comfortable.
• Before your head reaches the ground, push back up to the start and repeat.

SAFETY TIP: Focus on keeping your back straight, come onto the toes if your heels can’t reach the floor

SQUAT JUMP 180

Areas trained: GLUTES, QUADS, CALVES, CORE

Technique

• Bend at the knees and hips to lower your bottom out behind you as low as possible.
• From this position, jump up as high as you can, turning 180 degrees mid-air so that you land facing the opposite side of the room.
• Land softly and repeat, alternating directions with each rep.

SAFETY TIP: Don’t let your knees collapse inwards as you squat down or land

DONKEY KICK

Areas trained: HAMSTRINGS, GLUTES, SHOULDERS, CORE

Technique

• Start with hands and feet on the floor.
• Jump your feet off the floor and kick your heels to your bum.
• Land back in the start position and repeat.

SAFETY TIP: Keep your neck and spine in neutral throughout

KICK-THROUGH

Areas trained: SHOULDERS, CORE, SIDES

Technique

• Start in a box position with knees hovering just above the floor directly below the hips.
• Kick your right leg through your left hand and foot as you raise your left hand to your head, rotating your body to kick it through as far as you can.
• Bring it back to the start and repeat with the left leg, alternating sides with each rep.

SAFETY TIP: Maintain the perfect box position between reps

SPIDERMAN PLANK

Areas trained: CORE, SIDES

Technique

• Start in plank position on your forearms, with your body in a straight line.
• Maintaining the straight line, bring your left knee towards your left arm.
• Return to the start and repeat on the opposite side for the following rep.
• Alternate sides with each rep.

SAFETY TIP: Keep your tailbone tucked under to prevent your lower back from overarching

MOUNTAIN CLIMBER PRESS-UP

Areas trained: CORE, CHEST, TRICEPS, HIPS

Technique

• Start in a plank position with arms straight, hands directly below the shoulders.
• Bend your arms to lower your chest towards the floor.
• Push back up to the start.
• Bend one knee to bring it towards your chest. Keep the back leg straight and front leg bent.
• Jump to switch sides so that the opposite leg is straight and the other is bent.
• Return to the start so that both legs are straight, then repeat.

SAFETY TIP: Keep your hips in line with the rest of your body when in plank position