You do not need a full gym to train well. With a pair of hex dumbbells and a set of loop bands you can work your whole body in about 20 minutes. Clear a space of about two by two metres, put on a pair of trainers and keep a bottle of water nearby.
What you need
One pair of dumbbells you can lift for 10–12 controlled reps, a light and a medium loop band, and a mat or towel for the floor work. If 5 kg dumbbells feel too heavy at first, use one dumbbell for the squats and rows, or swap the floor press for push-ups against the edge of a sofa.
Warm up (4 minutes)
- 1 minute of marching or light jogging on the spot
- 10 band pull-aparts with a light band
- 10 bodyweight squats
- 10 hip hinges with your hands on your hips
The circuit (3 rounds, about 5 minutes each)
Do each exercise for the reps shown, rest 30 seconds between exercises and about a minute after each round.
- Goblet squat, 12 reps: hold one dumbbell upright at your chest and sit back between your heels.
- Dumbbell row, 10 reps each side: one hand on a chair, pull the dumbbell towards your hip.
- Banded glute bridge, 15 reps: a band just above your knees, push your knees out as you lift your hips.
- Floor press, 12 reps: lie on your back and press both dumbbells up over your chest.
- Banded lateral walk, 10 steps each way: stay low and keep tension on the band.
Cool down (2 minutes)
Walk around slowly, then hold a few easy stretches for your legs, chest and back for 20–30 seconds each.
Choosing the right load
Pick a weight or band that lets you finish every rep with good form while the last two or three feel challenging. If you finish all three rounds easily, add a fourth round or move to a heavier band. Move slowly and with control, and stop any exercise that causes pain. If you are new to exercise or returning after a long break, it is a good idea to check with your doctor first.
Make it a habit
Two or three sessions a week, on non-consecutive days, is a great start. Write down your reps and the band colour you used so you can see your progress from week to week.
