“I can’t get to a gym.”
You don’t need one. Your plan works in your living room, bedroom or garden.
No gym needed
Home Workouts With an Online Personal Trainer
Home workouts with an online personal trainer means a plan made for your space and your kit, 30 to 40 minutes a session, with no gym and no travel, and a coach who checks your progress every week.
No gym fees, no travel, no waiting for machines. Coached is £79 a month and your first month is £39.
- Qualified Level 3 personal trainer
- No contract, cancel any time
- 14-day money-back guarantee
By Bez (Behzad Hosseini), head coach and Level 3 personal trainer. Last reviewed .
Sound familiar?
“I don’t have any equipment.”
Start with your body weight and a chair. Add bands or dumbbells later if you want to.
“I get bored of YouTube workouts.”
Your plan is made for you and changes as you improve, so you always know why you are doing it.
“I don’t know if I’m doing enough.”
Your weekly check-in shows your progress. Your coach makes it harder when you are ready.
What you need at home
Less than you think. Start with nothing and add kit only if it helps.
To start: nothing
Your body weight, a chair, a wall and a bit of floor space. That is enough for a full workout.
Nice to have
A mat, a set of resistance bands or a pair of dumbbells. Your coach tells you if and when they are worth buying.
Things you already own
Stairs for step-ups, a backpack with books for extra weight, a towel for sliding moves.
An example week at home
Example only. Your own plan is built around your days, your level and your goal.
| Day | Example workout | Time |
|---|---|---|
| Monday | Full body: squats to a chair, press-ups, rows with a band, plank | 30 min |
| Tuesday | Brisk walk | 30 min |
| Wednesday | Legs and core: lunges, glute bridges, step-ups, dead bugs | 35 min |
| Thursday | Rest, or an easy walk | - |
| Friday | Upper body: press-ups, band rows, shoulder press, side plank | 30 min |
| Saturday | Long walk | 45 min |
| Sunday | Rest | - |
This example week gives you three strength workouts and about two hours of walking. The NHS advises adults to do strength activities on at least 2 days a week and at least 150 minutes of moderate activity a week, such as brisk walking.
Can home workouts really get results?
Yes. Your muscles do not know if you are in a gym or a living room. They know how hard they work.
The key is to make it a little harder each week: more reps, a slower tempo, a harder version of a move or a heavier band. Your plan does this for you, step by step.
Home workouts are a strong choice for weight loss and fitness. If your main goal later is to build a lot of muscle, a few dumbbells or a gym will help, and your coach can move your plan there when you are ready.
- A harder version of each move, ready when you are
- Reps and sets tracked every week
- Mix home and gym any time
Simple prices. No contract.
Coached
£79 a month
First month £39- Training plan
- Nutrition plan
- Weekly check-in
- Messages any time
12-Week Kickstart
£199 once
- Everything in Coached for 12 weeks
Plan only
£29 a month
- Your training and nutrition plan
- Updated monthly
- Not included: No check-ins
All plans: no contract, cancel any time, 14-day money-back guarantee.
Your coach
Bez (Behzad Hosseini)
Head coach
I am a qualified Level 3 personal trainer with a Level 4 qualification in nutrition. I coach people who are busy, out of shape or starting again, and I keep it simple: a plan that fits your life, and a check-in every week so you keep going.
- Level 3 Personal Training
- Level 4 Nutrition
- Level 2 Gym Instructing
- MSc, University of Bath
Questions people ask
Can you get fit with home workouts only?
Yes. Strength workouts with your body weight or bands, plus daily walking, will make you fitter and stronger. The key is a plan that gets a little harder each week.
Can I lose weight with home workouts?
Yes. Weight loss comes mostly from your food, and your training keeps you strong while it happens. You get a nutrition plan with your home workouts.
What equipment do I need?
None to start. A mat, resistance bands or a pair of dumbbells are useful later. Your coach tells you what is worth buying for your goal.
How long are the workouts?
Most workouts take 30 to 40 minutes, including a warm-up. Short on time? Your coach can give you a shorter version.
Can I mix home and gym workouts?
Yes. You can train at home in the week and at the gym at the weekend, or any mix you like. Your plan includes both.
Read next
- Online personal trainer for beginnersNever trained before? Start here, with simple steps.Read more
- Online personal trainer for weight lossLose weight with food you like and keep it off.Read more
- Online personal trainer for womenLose fat, get strong and feel confident, at home or in the gym.Read more
- Online personal trainer vs fitness appsWhy a real coach keeps you going when an app does not.Read more
- How online personal training worksThe four steps, from your first answers to your weekly check-in.Read more
- Prices and plansCoached £79 a month, first month £39. Three plans, no contract.Read more
Sources (checked ): NHS, Physical activity guidelines for adults aged 19 to 64.
Your first week starts today
Answer a few questions and get your plan within 48 hours. First month £39, then £79 a month. Cancel any time.
Start now: £39 first month