Gym memberships and subscriptions to fitness studios are worth spending money on. But when pennies need pinching – like during the current cost-of-living-crisis – they’re often some of the first expenses people cut back on. To keep your fitness goals on track, we asked fitness experts for exercises you can do at home – no equipment needed.

Sydney yoga and fitness studio Flow Athletic has a cult following, and its after-hours classes – think Flow After Dark and Nightclub Spin – keep exercise interesting. This workout from the team at Flow can be done anywhere, any time – and if you have dumbbells, resistance bands or loop bands, feel free to add them in for more resistance.

Warm up

Start with some slow roll-downs and roll-ups. Finish by stretching your arms overhead and swan-diving back down into a roll-down. This will help to mobilise your spine and warm up your body. Do this six to 10 times.

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Do each of the below exercises for 30 seconds each, with 10 seconds rest in between. Repeat three times:
High knees
Fast squats

Then, do each of the below exercises, 45 seconds on, 25 seconds off. Repeat each three to five times:

Start in a plank or a half plank (on your knees). Your hands should be shoulder-width apart. Bend at your elbows and lower your chest to the floor. Push into your hands and push back up.

Stand with your feet hip-width apart, shoulders back and abs in. Push your butt back and sit as you would if you were sitting into a chair. Push through the centre of your feet back up to standing.

Mountain climbers
Start in a plank position. Keep your upper body still and strong, and drive one knee into your chest, then bring it back to plank. Drive the other knee into your chest and repeat. Do this as slow or as fast as you like. If you go slower, squeeze your abs so they work harder. If you go faster, it becomes cardio.

Stand with legs hip-width apart, and lunge down until your legs are both at 90-degree angles. Come back to standing. Repeat on the other side.

Shoulder press
Hold a towel or resistance band overhead with straight arms to add resistance. Bend your elbows while squeezing your upper back and pulling at the towel to feel the upper back muscles working. Then slowly push your arms back to the roof.

Using a chair or lounge, hold onto the edge with your hands forward. Pull your butt over the edge. Lower yourself down into a dip towards the floor, then push into your hands and bring yourself back up again.

Hip thrust
Lie on your back, feet a fist or two away from your butt. Push into your heels and lift your hips to the ceiling. Squeeze your glutes. Lower back down.

Bicycle crunch
Lay on your back, hands next to your ears. Bring one knee to your chest and stretch the opposite leg out straight. With the knee that is at your chest, crunch toward it diagonally with the opposite elbow. Then keep switching legs and elbows – go as fast as you can.

Cardio burst to finish

Do each of the below exercises for 30 seconds with 10 seconds rest in between. Repeat each three times.

High knees
Fast squats

Stretch to warm down.

Also in this series: at-home Pilates, yoga flow and low-impact full-body workout.