Exercise is a critical part of staying fit and well. However, many of us struggle to find the time to travel to a gym and work out. But what if you could still maintain a healthy lifestyle and exercise from home? Well, you can thanks to the Home Workout Handbook. Inside, we will show you how with an exciting and convenient collection of workouts you can do from your home or local neighborhood. From blood-pumping cardio regimens that will push your entire body to muscle-toning routines that will sculpt your arms, abs, legs and more. So, let’s get started. Grab some workout clothes, slip on a pair of trainers and take the first steps on your home workout journey! You won’t regret it.
Welcome
Step up, SHAPE UP! • Getting fit and burning fat is as simple as putting one foot in front of the other. Personal trainer Hollie Philippa shows how you can power-walk off the pounds in just 30 minutes
Your step into shape plan • This plan is definitely more power-walk than pootle. Hollie’s walking workout focuses on boosting strength and burning cals in her HIIT, hill and distance routines. And all you need is you, your sneakers and 30 minutes.
ON YOUR MARKS • Want to get fit but short on time? Celebrity trainer Chris Richardson helps you run into shape by combining cardio with strength sessions…
Your RUN PLUS program
Are you RUNNING RIGHT? • Going out for a jog can be great for your health – but poor technique or exercise gear may stop you getting the most out of your workout and even lead to injury. Take our quiz to help boost your performance
STRONGER fitter, slimmeer! • Want to boost your cardio fitness without spending time in the gym? You can with trainer Matt Roberts’ 30 minute sessions
No-gym cardio for busy lifestyles • There are three workouts to perform each week – try to space them out evenly (for example Monday, Thursday, Saturday) to make sure your body has time to recover. In week one, do each exercise for 30 seconds (unless otherwise stated). Repeat each circuit seven times, with a 1-minute break between sets.
YOUR GET-FIT MOVES
THE 30-DAY FAT BURN! • You’ll get slim and trim in just one month with this heart-pumping workout…
YOUR CAL-CURBING CARDIO MOVES • These exercises target your whole body, burn fat and build muscle strength and endurance
RAMP UP YOUR RUN (without running!) • Turning into the next Paula Radcliffe isn’t just about clocking up the miles. Find out how you can go faster and longer with these expert tips
5 exercises THAT BOOST YOUR SEX LIFE • Become a top-class athlete in the bedroom with these simple moves….
GET A BALLET BODY IN 30 DAYS • Our shape-and-sculpt ballet-inspired workout will spin you into shape in no time
YOUR FIVE FIRMING AND FAT-MELTING MOVES • These ballet-inspired exercises will target every muscle, leaving you with a stronger, slimmer bod. Start with more basic moves on days 1-15, then give your workout a boost on days 16-30.
Trim and tone Fast • Look longer and leaner with our 15-minute Pilates workout
Your POWER PILATES plan • Gaby Noble has created a four-week plan that focuses on breath and mobility, core strength, control and stamina and flow, with each week adding on more moves to the previous sequence. Don’t fret, you don’t have to be a Pilates pro. If you’re a newbie, don’t rush it, advises Gaby. “Pilates is about layering, so take time to learn the basics and get a strong solid foundation before rushing to the next level,” she says.
There’s always time to HIT IT! • Think you’re too busy to exercise? Keep it short ‘n’ sweet and still have fun while your at it…
Your time-saving at-home workout plan • You don’t even need to change out of your PJs for this*. Hollie and Paul’s HIIT plan...
