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There’s no doubt about it – the gym is a great place to work out. Unfortunately, with life the way it is (busy, busy, busy), there’s not always the time to get there. If this sounds familiar, then we’ve got news. You can build muscle, burn fat and get in tip-top shape without even leaving the house.

“Working out at home can be every bit as effective as at the gym,” says personal trainer Scott Krywulycz, of Sydney-based company BodyBalance Training and Consulting.

“You can exercise any time you want and you can wear whatever you like.

“Not only that, but you can set the mood with the music of your choice, play a DVD or even enjoy a little peace and quiet, and you don’t have to drive anywhere!” says Scott. To get started all you’ll need is a few basic items of equipment and a can-do attitude. Try following our resistance program (at right) – we recommend you start with two to three 45-minute sessions a week, and then gradually build up from there.

Your resistance program

1. Squats: Place a fit ball between the wall and the small of your back. Sit back and down as though into a chair, allowing the ball to roll up between your shoulder blades. Return to your starting position.
2. Lunges: Hold a dumbbell in each hand. Take a large step forwards with your left leg, then drop your right knee towards the floor, making sure your knee is in line with your heel. When your left thigh is parallel to the floor, return to your starting position. Swap legs and repeat.
3. Push-ups: Lie face down with hands flat on the floor, in line with your shoulders. Push up until your arms are almost straight then lower yourself down towards the floor. Push back up.
4. Crunches: Lie flat on the floor with arms crossed across your chest. Tuck your chin in, curl up until your shoulder blades leave the floor then slowly return to your starting position. Repeat.
5. Bicep curls: Stand with your resistance band or tube under your feet, a handle in each hand. Curl your hands up towards your shoulders, keeping your elbows still, then slowly lower.

• Aim to perform two to three sets of 10 to 12 repetitions of each exercise.
• In between each move, it’s time for some cardiovascular exercise. Grab your skipping rope and skip for five to 10 minutes. Alternatively, pop on some music and dance.
• Once or twice a week include a flexibility workout such as Pilates, Tai Chi or yoga.

For more information, check out: Fitness for Dummies by Suzanne Schlosberg and Liz Neporent (IDG Books, 2001), or call BodyBalance Consulting and Training, 0414 282 564.

Words:  Kelly Baker. Photography: Steven Chee. Styling: Nadene Duncan. Hair & Make-up: Kimberley Forbes.