It’s no surprise that millions of Aussies have gained weight throughout the COVID-19 pandemic.

From being stuck inside all day and working from home to having no access to gyms or fitness equipment, this year has been surreal for all of us.

Which is why we recently got in touch with former Bachelor and fitness guru Sam Wood, to ask him to share some easy exercises that anyone can do from the comfort of their lounges.

‘If you want to lose weight for summer but more importantly, keep it off, then follow the FITTN principle,’ Sam told The Wash on Saturday.

Sam Wood reveals you don't even have to leavw your lounge room to shed those unwanted kilos.
Sam Wood reveals you don’t even have to leave your lounge room to shed those unwanted kilos

He went on to explain:

‘F is for frequency. Are you moving your body every day?

‘I is for intensity. Are you getting out of your comfort zone for at least 3 of your workouts? If your goal is simply to stay healthy and maintain the same level of fitness, strength and definition then no problem. However, if you’re training for change the you need to get comfortable being uncomfortable.

‘T is for time. Can you do more? Ten more reps, ten more steps, ten more minutes?

‘T is for type. Is the type of training you are doing in line with your goals? Are you doing the same thing, day in, day out? Remember, “the definition of insanity is doing the same thing over and over again but expecting different results”

‘N is for nutrition. Your training doesn’t mean a thing if you’re neglecting your diet. Eat real food in sensible portion sizes, drink plenty of water and avoid refined sugar.


Sam and his wifr Snezana Markovski regukary do their daily workouts from their lounge room.
Sam and his wife Snezana Markovski regularly do their daily workouts from their lounge room

And here’s Sam’s best at-home workout, that will have you shedding those kilos and feeling like yourself again in no time:


Keep your back straight, push your hips back, weight in your heels and ensure your knees don’t track past your toes.

Split Lunge Jumps

Start in a split stance position with your hands on your hips. Keep your torso upright and your knees bent at a 90-degree angle. Push off the ground to jump explosively into the area, switching the position of your legs in mid air. Land softly in the lunge position with the opposite leg forward. Continue switching legs every time.


Start in a high plank position with your body in a straight line from your head to your toes. Keep your back straight at all times and lower your chest towards the ground, making sure your chips and chest are going down and up as one.

Don’t forget to breathe, breathing in on the way down and out on the way up. If you can’t do them on your toes (yet!) feel free to do push-ups on your knees.

Russian Twists

Lean back slightly into a semi-v shape. Keep your core braced and lift your legs up off the ground. I like to clasp my hands together in front of my chest as I rotate them to one side and then twist back to rotate them to the other side. The key is to focus on the twisting motion, pulling in your lower abs as you shift the weight from side to side

Mountain Climbers

Starting in a high plank position with your hands directly under your shoulders, draw your left knee in towards your chest, switch and bring the right knee in towards your chest. Alternate between the two at a fast pace to really elevate that heart rate.

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