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Whether you’re an old head at exercise and working out or feeling that now, during lockdown, is the time to kick start your exercise regime.

The lack of gym access shouldn’t get in your way. There are hundreds of different workouts and exercises you can do without a gym and without any equipment.

To get you started or back into it here’s 5.


1. Beginners HIIT:

This 15-minute, High-Intensity Interval training workout will get your full body going.

what is a HIIT workout? They involve a short workout that use quick bursts of energy with resting periods. Professional Trainers recommend these types of workouts because they burn serious energy, which helps you burn more fat and calories.


2. Gunnar Peterson’s Travel Workout:

Gunnar Peterson is the Director of Strength and Endurance for the LA Lakers, his simple no equipment workout consists of:

10 body-weight squats

  • Set your feet shoulder-width apart, toes slightly turned out. …
  • Slowly bend at the knees and drop your hips to lower your body. …
  • At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
  • Repeat for desired number of reps.
Home workout: 10 push-ups

10 push-ups

  • Set your feet shoulder-width apart, toes slightly turned out. …
  • Slowly bend at the knees and drop your hips to lower your body. …
  • At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
  • Repeat for desired number of reps.
Home Workout: 10 Supermans

10 Supermans

  • Lie face-down on the floor with your arms extended in front of you (palms down) and your legs extended behind you. This is the starting position.
  • Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor.
  • Pause, lower your arms and your legs back to the starting position.
Home Workout: 20 crunches

20 crunches

  • Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  • Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.

Do each exercise, with minimal rest – if any, for between five and ten rounds.


3. Towel Bicep Curl:

A Bicep workout using just a towel. Find a long towel, rope, etc. There’s two versions here for you:


4. Chair Workout:

How about a full workout session just using a chair?


5. 10-minute bodyweight workout:

A 10 minute full body workout using no equipment, that can be done anywhere at anytime.


How are you getting on with your workouts? Let us know on our Facebook page or tag @HostStudentsUK on your social posts.

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