Not enough time to go to the gym? A fitness class or a run…? We have a simple solution for you to exercise from the comfort of your home.

To start…begin with a light stretch, ideally with your vibrating foam roller Pulseroll.

Before undertaking any exercise it is important to stretch and warm up your muscles, especially those you plan on working out-arms, legs, back. This is to prevent injury and get your body warm and ready to exercise.

Cardio exercise- one of the best ways to burn fat and tone up is by doing high paced cardio exercises. Here are some simple cardio workouts you can try at home.

  • Running on the spot- running is the ultimate cardio exercise just because you don’t have access to treadmill, does not mean you can’t run!. Running on the spot can be effective, whilst running in place make sure you bring your knees up high and lift your arms to opposite knees. Aim for 60 second intervals and try to do a minimum of 10.
  • Knees to chest- start in a relaxed stance with your feet and shoulder hip width part, begin to squat downward and then explode up as quick as you can, with both legs and arms spread outward away from your body in the shape of str. Aim for reps of 10-20 depending on your fitness level.

Burpees- this is a tough one but very effective! These are an extension of a simple squat, dropping your body to the ground so you are completely flat on your stomach, lift your feet to a squat position before jumping up in the air in one movement.

Upper body exercises-

  • Shadow boxing- push your arms out away from your body performing boxing jabs, moving your feet each time. Aim to do this in five one minute bursts to start with. Try using some dumbbells to add resistance.
  • Press ups- we have given you two examples for this one, first is wide arm: start from a normal press-up position but spread your arms wider than shoulder width apart. This will focus more on the chest muscles. Narrow arm: starting in a normal press-up position make a triangle shape with your hands, (thumbs and index finger of each hand), this will focus on your triceps.
  • Sit ups- this will strengthen your abdominals. Lie flat on the floor with your legs bent at your knees, slowly rise until you are sitting upright. Do these in reps of 10-20, to advance bring your knees to your chest when performing the sit up.
  • The plank- this helps to strengthen your core, lower back muscles and shoulders. Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended and toes tucked under. Avoid arching your back, hiking your hips upward, hold for 30second then advance to 60 seconds, rest for 10 seconds and repeat.
  • Squats- you are using your body weight for this one, aim to get as low to the ground as you can and up again as many times in a minute, using your arms to drive your legs forwards to your chest.
  • Double calf raises- this is designed to work the lower calf muscles. Keeping both feet together, raise them up and down on your tip toes, holding t the highest point for 5 seconds at a time.
  • Mountain climbers- this is an intense yet effective exercise, working on your quad muscles and calf’s. Getting into a press up position and lift your opposing leg and arm at the same time, (right leg, left arm and left leg, right arm). This helps to tone your leg muscles and your core at the same time.
  • Forward lunge- this focuses on your quads, hamstrings and glutes. Begin the lunge in a standing position with your feet shoulder width apart, take a step forward with one leg and bend the other, alternating between both legs for 30 seconds.

Try to perform all the exercises above in circuits of 2-3 at least 3 times a week. This should take around 30 minutes to complete all the exercises and circuits all done in the comfort of your home! Simple, effective and easy to do.!!

Remember to keep hydrated throughout your session!



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