Hands up who has done a home workout recently? We’re guessing that’s a lot of us. The benefits of working out at home are varied, from ease and convenience to saving us money. But how can we make sure that we’re still challenging ourselves and making progress, without anyone holding us accountable?

If you’re yearning to level up your routine, or just fancy trying something a bit different, read on – and prepare to be challenged. And the best bit? You won’t have to spend a penny on equipment. 

Do the exercises you usually avoid doing

We know, we know. But usually the reason we avoid certain exercises (burpees, we’re looking at you) is because we find them difficult – which, you’ve guessed it, is precisely why we should be doing them.

“We all have those exercises that we’d rather not do or that feel super challenging,” says personal trainer Beth Davies. “Perhaps they challenge an area of your fitness you know needs more work, or maybe they’re movements that require skill and balance and are more complex. But levelling up your workout also means levelling up the way you approach the things you enjoy less!”

How to do a burpee

1. Place the hands down onto the ground and jump or step back to a high plank position.
2. With control, lower your body all the way down to the ground.
3. Use upper body and core strength to press back up to a high plank.
4. Jump your feet back into your hands.
5. Lift your body back up to standing by jumping or stepping.

Include some mobility work

“It’s easy to overlook mobility especially if you’re short on time,” says Davies, “but it has benefits for your workout and daily life: improved range of movement, improved posture, freedom of movement and less likelihood of injury to name a few.”

Try incorporating some deep squats with arm reaches, or a simple but effective cat cow. 

Add some form of progressive overload

Once you’ve found your feet and established a base level of fitness, it’s important to keep setting yourself new goals to avoid plateauing. Progressive overload is a great way to do this, and is one of the main tenets of strength training. It’s also great for measuring progress and keeping us accountable.

“Progressive overload, in simple terms, is applying more challenge over time and is the key to getting stronger, or faster or being able to create more power,” says Davies. “There are a number of ways to include progressive overload – as it doesn’t have to be simply adding more weight but could be more reps, having less rest time between exercises or adding an extra set.”

Challenge yourself – but be honest! 

Improve your range of movement

When you’re sure you’ve nailed your form, work on going deeper into the movement to increase difficulty. 

“Range of movement is an important factor in a number of key, common exercises,” explains Davies. “When you’re doing steps ups, lunges, squats and deadlifts, overhead presses and bench presses, try to focus on extending your range of movement. This will help strengthen the muscles throughout that entire range making you less susceptible to injury, and improve performance overall.”

How to do a deadlift 

1. Stand with your feet hip-width apart.
2. Bend your knees to grab your dumbells, barbell or kettlebells, which should be placed either side of your feet.
3. Lift up as you straighten your knees and back, bringing the dumbells up with you until your arms are also straight.
4. Return the dumbells back down to the ground, bending your knees as you go.
5. Repeat for 12 reps, take a minute rest and go again.

Add some plyometrics

Plyometrics are a training exercise that uses speed and force to build muscle power.

“Plyometrics such as burpees, squat jumps, press ups with squats and box jumps help improve power and speed which helps build more strength,” says Davies. “They also help improve your ability to change direction and improve physical performance and overall fitness by working our hearts hard too.”

Try adding a clap into your press up, or a 180 degree turn when squat jumping – these take some skill to perform, but you’ll feel accomplished when you manage it.

How to do a squat jump

1. Stand up straight, place your feet slightly wider than shoulder width apart.
2. Squat until your bum is below your hips (or as far down as feels comfortable).
3. Drive through the balls of your feet to push yourself upward, straighten your legs and jump slightly so your feet come off the floor.
4. Land on the balls of your feet, keeping a slight bend in your knees.
5. Return to the squat position and repeat.

Images: Getty