Get your daily dose of movement with home workouts that require nothing but motivation to get them done. No matter what your goals or preferred method of exercise, we know that there is something for everyone.This guide also includes a general warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively.

All of the following workouts include adaptations, progressions, and regressions to suit all abilities.

Please note that this guide includes official names of exercises/moves. If you are struggling with what an exercise entails,then You-Tube have some great tutorials on how to execute them. Just type in the name of the exercise to find a demonstration.

Shop Sundried's home training accessories to take your workout to the next level.

10 minute pre-workout warm up

Do each exercise for 60 seconds.

1. March in place
2. Jumping jacks
3. Butt kicks
4. Mountain climbers
5. High kicks
6. Side to side squats
7. Alternating side lunge
8. Big arm circles
9. Hip circles
10. Shake it all out

10 minute post-workout cool down

Do each exercise for 60 seconds.

1. Alternate side toe touch
2. Glute stretch on each side
3. Quad stretch on each side
4. Side bend stretch on each side
5. Over-head triceps stretch on each side
6. Chest-cross arm swing

Workout 1: 10 minute Ab Blast

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest, to 50 seconds per exercise with 10 seconds rest.

Exercise	Regression	Progression
Plank	Push your bum up to the ceiling to create a V shape	Rocking plank
Side plank with one arm support	Balance on your knee rather than the side of your foot	Balance on one leg
Slow dead bugs using alternative arm to leg	Only extend 1 arm or leg at a time	Hold in extensions for 5 seconds
Slow bird/dog	Only extend 1 arm or leg at a time	Hold in extension for 5 seconds
Slow aleknas	Only extend both legs or both arms at one time	Hold in extension for 5 seconds
Slow bicycle crunch with both legs raised above the ground	Keep one leg on the floor	Hold in tucked position for 5 seconds
Slow leg raises	Bend the legs	Add in a hip lift at the top of the leg raise
Cross-body mountain climbers	Go onto your knees	Increase the speed
V-sit hold	Feet on the floor	Straighten legs and lean further back
Knee to elbow in high plank	Go onto your knees	Spider man push ups

Workout 2: 10 minute Glute Activation

Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

Exercise	Regression	Progression
Squats with a single pulse at the bottom	Remove the pulse	Hold in a squat position and pulse
Alternate leg reverse lunge with a single pulse at the bottom	Remove the pulse	Hold in a reverse lunge position and pulse
Alternative leg side lunge with a single pulse at the bottom	Remove the pulse	Hold in a side lunge position and pulse
Alternate leg curtsy lunge into a side kick	Remove the side kick	Make it quick and springy
Pile squat with alternative heel raises	Remove the heel raises	Hold in position with heels raises
Alternate leg glute bridge marches	Glute bridge hold	Single leg for half the time and then swap to other leg
Side clams, half the time spent on each leg	Lie on your back and drop alternate knees out to the side	Add a band around your knees
Side lying leg raises keeping the working leg raised, half the time spent on each leg	Return to rest after each raise	Hold leg up and pulse
Donkey kickbacks, half the time spent on each leg	Alternate legs	Hold at the top of the kick and pulse
Fire hydrant, half the time spent on each leg	Alternate legs	Hold at the top of the movement and pulse

Workout 3: 20 minute HIIT Session

Complete each exercise for 35 seconds and take 12 seconds rest before moving onto the next movement. 

Repeat the entire sequence 4 x.

1. Drop lunge
2. Burpee crunch
3. Plank jack hop
4. Step to jump squat
5. Pop jacks
6. Triceps press back

Regression: Take 30-60 seconds additional rest in between sets if needed.

Progression: Increase working time, reduce resting time, or both!

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Workout 4: 45 minute Full Body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Squats	4	15x	Banded around the knee, weighted, single leg, eccentric, or jump
Press ups	4	10x	On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
Single leg RDL on each leg	4	15x	Weighted, eccentric, or raise the knee
Triceps dip	4	10x	Straight or bent legs, weighted, or eccentric
Bulgarian split squats on each leg	4	15x	Weighted, extended, or eccentric
Extended plank shoulder tap	4	10x	On feet or knees, wide or narrow stance, single leg
Glute bridge	4	15x	Banded, weighted, eccentric or single leg
Super man with arm extension	4	10x	Weighted

Workout 5: 30 minute Lower Body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Squats	4	15x	Banded around the knee, weighted, single leg, eccentric, or jump
Pulses in squat position	4	20x	Banded around the knees or weighted
Forward, side and reverse lunges on each leg	4	15x	Weighted, eccentric, or jump
Wall supported sit and hold	4	60s	Banded around the knees or weighted
Step ups on each leg	4	15x	Weighted, knee raised, or explosive
Single leg standing calf raises	4	20x	Weighted or unsupported

Workout 6: 30 minute Upper body Strengthening Session

Exercise	Sets	Reps/time	Adaptations
Press ups	4	15x	On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm
Inchworm	4	10x	On knees or feet
Triceps dip	4	15x	Straight or bent legs, weighted, or eccentric
Side triceps side push on each side	4	60s	Weighted, eccentric or single arm
Rocking plank	4	15x	Weighted, single arm, or single leg
Scapular wall reps	4	20x	Weighted

Workout 7: 30 minute Vinyasaa Yoga Sequence

Before you start this workout make sure you have a comfortable flat space to use. Use a yoga mat if you have one or just a softer floor. If you're looking to purchase a yoga mat, shop Sundried's eco-friendly offering here.

Starting Meditation (10 minutes)

In a seated position, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Concentrate on your breathing, and try to keep your mind clear of distractions. Repeat this cycle for several minutes.

Yoga Sequence

Pose	Time	Breaths
Seated cat-cow Pose	1 minute	8-10
Seated half-moon pose	1 minute	8-10
Seated spinal twist	1 minute	8-10
Seated forward with mudra	1 minute	8-10
Cat-cow pose	2 minutes	16-20
Downward facing dog (adho mukha svanasanna)	1 minute	8-10
Low lunge  (ajaneysanna)	1 minute each side	8-10
One-legged king pigeon pose (eka pada rejakapotasana)	1 minute each side	8-10 each side
Wild thing	1 minute each side	8-10 each side
Warrior II	1 minute each side	8-10 each side
Warrior II variation	1 minute each side	8-10 each side
Childs pose (balasana)	2 minutes	16-20
Bridge pose	1 minute	8-10

Concluding Meditation (5 minutes)

Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.

About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

Want more home workouts at your fingertips? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

The energy and excitement of making new year's resolutions and getting fit is well and truly burnt out and the gym is starting to empty out again. How can you stay motivated when all you want to do is melt into the sofa and eat? We're here to help. Follow these tips to boost your motivation when it feels like there's no hope.

1. Partner up

If you have someone to let down, you'll be less likely to flake. Having accountability means you have more of a reason to get to the gym and it will be more hassle to have to text your friend or personal trainer to say you're not going and then get an earful from then than to just go. Plus, you'll know that once you're there you'll have a great time because training with a buddy makes training more bearable. 

2. Get changed

How many times have you been sat on the sofa watching TV after work telling yourself "I'll go in a minute" or "I'll go when this show is finished" and then it never happens? By getting changed into your activewear you're getting the ball rolling and getting into the right frame of mind to work out. Once you're changed into your sportswear you're already halfway there and will be much more ready to get out there and go train. 

3. Take your gym gear to work

If you go to the gym straight from work, you won't have a chance to talk yourself out of it. If you pair this with point number 1 of partnering up and telling your friend you'll join them at the gym, you'll be well on your way to success. Get changed at work and go straight to the gym instead of going home first. It's much harder to gee yourself back up once you're home from work than if you continue the momentum from your day at the office. 

4. Have a workout to look forward to

There's nothing worse than finishing a monotonous day at work and thinking about now having to go and run on a treadmill for half an hour while staring at a wall. By planning out a fun and exciting workout, you'll actually want to go to the gym and do it. Try circuit training or functional training to mix things up and talk to a personal trainer if you'd like to try something new like Olympic weightlifting or CrossFit. If you're dreading the workout, getting motivated can be impossible. Whereas if you're actually looking forward to it, exercising can be a joy instead of a chore. If you enjoy something like Zumba, sign up for a class! Group exercise can be a great way to stay motivated too.

5. Use the 10 second rule

If you find yourself making terrible excuses like "it's raining" or "I'm too tired" then use the 10 second rule. It's very simple: count to 10 and then go anyway! This will eliminate your mind telling you that you can't do it and 9 times out of 10 you'll find that you actually enjoy the workout and will be pleased that you went.

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The Benefits of Joining A Running Club

How To Exercise When You Have Kids

7 Ways To Make Winter Training More Bearable

Want to get beach ready? The snow is finally melting and spring is on its way, so there's not much time left to get beach body ready in time for summer. Hit the gym or the park with this 20 minute workout to torch the fat and attain your dream body in time for the best time of year.

The aim is to complete as many rounds as possible in 20 minutes, with every round followed by a sprint. No rest, just give it all you’ve got for this high intensity workout.

Summer Beach Body Workout

10 Walkouts

Stand with your feet hip width apart. Bend over and place your hands on the ground in front of you, as close to your feet as possible. Now walk your hands out until they are underneath your shoulders and you’re in the full plank position. Reverse the exercise by walking your hands back towards your feet, bum in the air and then standing back up when you can’t walk your hands back any further.

10 Skaters

Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, without letting it touch the floor. Reverse direction by jumping to the right with your right leg. Swing your arms to help build momentum to propel you further, like you were ice skating. A jump in both directions counts as 1 rep.

10 Lateral jump burpees

Start by completing a regular burpee, but then instead of exploding back to your start position, launch yourself sideways. Keep your feet together and jump laterally before completing the next burpee.

10 Roll back sit ups

Lie on the ground and curl your legs up towards your chest, using your bent legs as levers roll up onto your shoulder blades. Rock forward into a sit up, using the momentum to carry the movement on until you are stood all the way up. Jump at the top of the movement and then lie back down ready for the next move.

10 Split leg thrusters

Start in and extended plank with your hands under your shoulders on the ground. Jump your legs forward towards your hands, splitting them to land towards either shoulder and then jump to return them to the start.

10 Hindu push ups

This move looks like a cross between a yoga flow and a push up. Start in a downward dog position. Hand under your shoulders, legs straight and bum in the air so your body forms a V shape. In a swooping motion, leading with the head, drive your head through your hands and lower your stomach, arching your back so you finish in up dog. Reverse the fluid movement leading with your bum. Try to keep the entire movement smooth and fluid and don’t hold your breath!

10 Mountain climbers

Start in an extended plank, hands under shoulders. Run your feet into your chest as fast as you can. One rep counts as each knee moving forward and back.

10 Jump squat reaches

Start by coming onto all fours and then hover your knees off the ground. From this position jump your feet into a wide squat, they should land either side of your hands. Once your feet land, sink all your weight back into your heels and reach both arms up towards the sky. Pause in this deep squat reach, before bringing your hands back down to the outsides of your shoulders and jumping your feet back to all fours. This move requires good flexibility as well as balance.

Sprints

Option 1: Sprint as fast as you can between two markers for 30 seconds.

Option 2: Got no room? Sprint on the spot, bring your knees up higher to add intensity.

That’s one round complete, the aim is to do as many as you can in 20 minutes.

Repeat

Is your HIIT training better done inside or outside? Our Gym vs Outside series weighs up how we exercise indoors and outdoors.

Outdoor Sprints

Hills, stairs, roads, the park or simply up and down your street, sprints can be done anywhere and everywhere and are one of the best ways of cranking up your heart rate.

A simple and easy way to take your HIIT outside is by doing sprints. Doing sprint intervals on a treadmill can be great, but it can also be dangerous. Running on a treadmill always comes with a caution as you could slip or miss your footing and end up flying off the end of the conveyor as it carries on spinning. By taking your sprints outside you are making your training safer and you also benefit from the fresh air and freedom of the open road.

Related: Benefits Of Outdoor Training

Outdoor Training: 100m Sprints

The simplest way to measure out roughly 100m without a tape measure is to walk 130 steps. Mark your start and finish with something you have on you, such as a jacket and a water bottle.

Aim to complete 10 rounds. Exploding off from your start point and running as fast as you can.

Rest 30 - 90 seconds or until your heart rate recovers to around 130 bpm.

Take advantage of your surroundings; if you have stairs or a hill, crank up the intensity and push yourself all the way to the top. Sprinting outside on uneven ground is far more challenging than the flat of a treadmill.

It can be very easy to neglect your abdominal muscles when planning a workout. Having a strong core is crucial to being fit, strong, and healthy so follow Sundried's flat stomach abs workout and see the results for yourself!

How to get a flat stomach

Unfortunately, doing endless crunches won't get you a flat stomach. You can't 'spot reduce' an area, which means you can't just target your tummy by doing ab exercises and expect it to lose weight. By following a healthy, balanced diet, drinking enough water, and getting enough sleep, you will be well on your way to getting a flat stomach. Adding a great core workout like this one into your weekly routine will then help to tone and strengthen the area to help enhance the appearance of your abs. 

Exercises for a flat stomach

There are lots of core exercises out there, so we have consolidated all the best ones to give you a fantastic workout routine that you can do anywhere. Using resistance like you'd find on a gym machine will certainly get you good results, but this bodyweight workout can be done at home or outdoors so it is more accessible to everyone.

Slim tummy abs workout

Roll Back Mountain Climbers

Start by lying on your back and bring your knees into your chest. Rock back onto your shoulders and use the momentum of your movement to roll forward. Place your hands in front of you and then jump your feet back into a plank. From here complete 4 mountain climbers, bringing your knees in towards your hands. Then lift your hands off the ground and roll back. That’s one rep. Go for 10 reps.

Plank Split Squat Thrusts

Get into a press up position keeping your hands directly underneath your shoulders and your body in a straight line. Jump your legs forward towards your hands, splitting your legs so a foot lands by either hand. Jump your feet back to meet in your plank position. Complete 10 reps.

Oblique Plank Pull Throughs

Lie on your side and prop yourself up on your forearm, keeping it underneath your shoulder. Lift your hip so you are in a side plank position. Reach up over your head extending your arm out straight and then sweep it down through the gap between your stomach and the floor, keeping your hips lifted at all times. Complete 10 on each side with 30 seconds rest between each.

V-Sit

This is the exercise shown in the image above. Start seated with your back straight and knees slightly bent, lean back until you feel your abdominal muscles engage. When you're ready, extend your legs out straight in front of you and raise your arms above your head. You may well feel your body shudder and shake, so try to control your abs as much as possible. Hold this position for as long as you can.

Walk The Plank

Doing the plank just got even harder! Take up a plank position, and then lift yourself up into a press up position (straight arms) one hand at a time. Then lower yourself back down. Repeat this for 30 seconds and feel the burn!