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Gym-Free Workout Guidelines

Look and feel great in four weeks with this easy-to-follow toning routine that you can do in the comfort of your own home

The key to this workout plan is that it combines cardiovascular exercise with strength training to increase your metabolism and help you burn more calories, even while you are resting.

Body benefits

• Stronger bones, muscles, tendons and ligaments
• More muscle mass. This is great because muscle tissue helps to burn up more calories and fat, even when you're resting
• A reduced risk of osteoporosis
• A leaner and more toned body shape
• Increased confidence and a greater sense of well-being

Healthy eating

Try to eat small, regular meals every three hours, which include complex carbohydrates like vegetables and pasta, protein like pulses, nuts, fish, eggs and meat, and essential fats from oily fish. This will help keep your energy and metabolic rates high. For more information check out our guide on eating and exercise.

Fitness levels

Beginners - Use light to moderate weight (1-2 kilos) dumbbells and a green Dyna-Band.

Intermediate - If you have been exercising for up to six months previously, use moderate weight (3-4 kilos) dumbbells and a mauve Dyna-Band.

Advanced - If you have been training for longer than six months, use a weight so that when performing the first set of each exercise, the last four or five repetitions are quite difficult (5 kilos plus), and use a grey Dyna-Band.

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