5 free, at-home resistance workouts to try

Lisa Raleigh doing at-home workouts with balls

With the coronavirus pandemic still posing a threat to our health, and with conventional gyms still being closed to the public, more and more people are turning to at-home workouts for their daily dose of exercise, and I must be honest, I’m thoroughly enjoying putting these at-home workouts together.

As you know, I’m passionate about fitness that makes you feel good, while delivering results in a shorter space of time. Because, let’s face it, who has the time these days, to dedicate hours to exercise, unless you’re training for the Comrades marathon, or Iron Man!

Rebounding still holds the number 1 spot for me as the best, all-round cardio and strength exercise you can do at home. It has a multitude of benefits  that go beyond toning, weight loss and fitness.

According to the Mayo Clinic, strength training helps to:

  • Increase energy
  • Boost the metabolism
  • Reduce body fat
  • Build lean muscle mass
  • Improve balance, posture and stability
  • Enhance flexibility and improve range of motion with daily tasks
  • build stronger bones
  • Burn more calories, when at rest

New at-home resistance workouts to try

I’ve recently put together 5 free at-home resistance workouts for you to try. They include minimal equipment and make use of everyday household objects. These workouts are quick, cost-effective and lockdown safe. Plus, they include a variety of moves to tone and tighten the whole body. So, you can exercise at home, for free, even after lockdown. No excuses!

Lisa Raleigh doing exercise on rebounder and with resistance bands

 ALSO SEE: how to exercise safely through the coronavirus 

Small Pilates ball workout 

Ideally you’ll need a small Pilates ball  for this workout but you can also use a kiddie’s soccer ball, or any other small to medium sized soft ball.

Soft balls are great exercise tools that most of us have lying around the house. It’s amazing how one small ball can be so effective at working your inner thighs, hamstrings, abs and chest!

This workout focuses on adduction moves - when you move your limbs towards the centre of your body. I use it all the time to strengthen my chest and inner thighs while rebounding! This mini workout includes a variety of squats and exercises for the abs, glutes and chest to give you a full body workout.

Large Swiss ball workout

This workout includes 11 functional moves that will burn plenty of calories and work your entire body in one go!

Adjust this workout to fit your fitness level. Beginners should repeat this circuit twice, and those who are fairly fit to advanced, should repeat it three to four times. Each circuit is fairly short, so you can complete the moves when you’re short on time, such as during work breaks or in between watching the kids.

ALSO SEE: how to exercise at work 

Water bottle workout

No dumbbells? No problem! We all have water bottles lying around at home, so grab yours and get ready for this resistance workout which incorporates a variety of compound moves (which involve your arms and legs simultaneously) to get your heart rate going!

Adding a bit of extra weight to your workout makes it more challenging and effective. You can fill your water bottles with water, sand or pebbles – they all work. I’ve included a variety of upper body moves to tone and tighten the biceps, shoulders, chest, triceps and back, as well as a few focused lower body exercises to target your quads and hamstrings.

These 12 simple moves should really build up a sweat! If you'd prefer to use dumbbells, I have a variety on my Online Store which can be delivered right away. 

Picnic blanket workout

I’m a huge fan of outdoor exercise. There’s nothing like fresh air and a little bit of sunlight and vitamin D to give you a boost while working out.

You can do this fat-burning, picnic blanket workout in your backyard. All you need is a picnic blanket, a towel or anything similar, and a good attitude. This 10-15 minute-workout mainly includes upper-body exercises that work the arms and abs.

For best results, complete the five-move circuit 2-3 times. This workout is particularly versatile because you can adjust the amount of repetitions and sets you do, as well as modify each exercise to suit your abilities and fitness level. This means that anyone can do it, so if you’re looking to strengthen and tone your upper body, go on and get started!

Paper plates workout

We’re all familiar with  gliders  they’re a great exercise tool for resistance training! When placed on a smooth surface, they slide and allow you to do so many moves.

If you don’t have a set of gliders at home, paper plates work just as well. Just be sure to place them on a smooth surface, such as tiles or a wooden floor so that they can slide effectively.

This mini workout includes 6 fat-burning moves, specifically to strengthen your core and lower body. You definitely won’t look at paper plates the same way after this one!