Department of Sport

Health and Wellbeing Home


Supporting your health & wellbeing at home

Exercise is essential for both physical and mental wellbeing. At UoN Sport, our fitness team, alongside our partners, have devised workouts and wellbeing guidance to help you stay fit and healthy from your home.

This online hub will bring you a variety of different resources that you can use and can get involved with - #NoGymNoProblem.

Free Workouts from Home

 Our University of Nottingham Sport fitness team will be bringing your a series of fun virtual workouts to keep your moving over the coming weeks. We are also proud to work alongside some of best in the fitness industry and our partners LES MILLS, Life Fitness and Shreddy have provided us with hundreds of free online workouts for you to try out at home.

What's on this week:

Weekly Timetable 18 May
 Monday Tuesday #WorkoutWednesday Thursday Friday Saturday Sunday

Fitness Challenge- Plank Press Up Challenge

Available on Instagram

Fit Focus Split Squat Progression

Series available here

1pm LIVE- Total Body HIIT with Raza

Streaming here

1pm- Fitness Q&A with Cam

Available on Instagram

  #FeatureFriday – Shreddy Total Body HIIT

Available here


10am- Yoga with Caroline 

Available here 



6pm- Total Body Burn with Tom

Available here

6pm LIVE-

Box Fit with John

Streaming here



Important safety information:

Participation in and replication of online exercise content and virtual group exercise classes is undertaken at the risk of the participant and in the full understanding that this is undertaken voluntarily. 

UoN Sport is not responsible or liable for any injury or harm sustained as a result of interaction with live, recorded or stored content contained within, the Health and Wellbeing Home pages and or, other University of Nottingham Sport Social media Channels.

Your Health

It is your responsibility to ensure that you are fit to exercise, are in good physical condition and have no disease, physical limitation, health concern or injury that would be aggravated or would be the cause of any injury sustained, during or as a result of participating in these online activities either directly or indirectly.

 You should cease exercise immediately  if you feel unwell or experience any discomfort or pain.

 We advise you to read the health commitment statement here prior to exercise    

Your Environment

It is your responsibility to ensure that  your chosen exercise environment is safe and appropriate for the purpose.

  • That there is sufficient space to perform exercises safely and move freely without obstacles or hazards
  • That any equipment you use is safe and in a suitable condition
  • There are no distractions
  • Your environment is a suitable temperature with good ventilation
  • You have water available


Shreddy Full Body HIIT

Featured workout of the week : Shreddy Total Body HIIT

Give it a go if you want to get a sweat on!⁠⠀
The workout gets you to perform each exercise for 45 seconds with a 15 second rest in between. ⁠⠀

Les Mills Home Workout

Free Les Mills On Demand for 60 days

We’ve teamed up with Les Mills to give you online workouts as part of your membership.


Connect with our fitness instructors

We are offering the opportunity for members to connect with our fitness instructors via a virtual fitness consultation.

Life Fitness home-workouts

Life Fitness Digital Coach

Access new on-demand, at home workouts every day courtesy of our equipment partner Life Fitness.

Shreddy Workouts

Shreddy Home workouts

Explore ab burn classes, and full body workouts with exclusive homework content from Shreddy




Try out our weekly fitness challenges

Each week our fitness team will be setting a fitness challenge online for you to try at home.

There's also nothing like a bit of competition between friends and family! 

New challenges will be  uploaded every Monday over on our Instagram channel.

Weekly Fitness Challenge Timetable
Week commencing  IGTV
The Sit-down Stand-up Challenge with Bharat 30 March  Watch example
 The Ab Challenge
Countdown with Sam
 6 April Watch example
The Sock Plank Challenge with Bharat 13 April Watch example
The Crow Pose Challenge with Eric 20 April Watch example
The Descending Rep Challenge with Sam  27 April Watch example
The Hamstring Flexibility Challenge with Bharat 4 May Watch example
The Burpee Challenge with Molly 11 May Watch Example
The Single Leg Wall Sit with Bharat 18 May  Watch Example
The Plank Press Up Challenge 25 May Watch Example



Give them a go let us know how you get on!




Join our #WednesdayWorkout LIVE

Our expert fitness instructors are going live every #WorkoutWednesday at 1pm! Join in real time or follow the links to watch the classes back.

The sessions are a great way to interact in real-time with an instructor. Find yourself some space either inside your home or in the garden and get ready to have some fun, blow off some steam and have a give yourself a break.

Don't forget to tell your friends, the sessions are free 
and open to everyone!



UoN Sport LiveDatesTimeFacebook / IGTV Links

Core and Flex Fitness Class 
with Raza Shoaib

 Wed 1 Apr  1pm Watch Video 

High Intensity Interval Training (HIIT) 
with John Burgess

Wed 8 Apr 1pm Watch Video

Body Combat HIIT 
with Raza Shoaib

Wed 15 Apr 1pm Watch Video

HIIT Core 
with Sam Hillyer

Wed 22 Apr 1pm Watch Video

'Get Decked'
with Andy Holmes

Wed 29 Apr 1pm Watch Video

Run Recovery

with GB hockey star Esme Burge

 Wed 29 Apr  11am  Watch Video

Functional Circuits

with John Burgess

Wed 6 May 1pm Watch Video

Abs Blast 

with Sam Hillyer

Wed 13 May 1pm Watch Video

Total Body Burner 

with Tom Daw 

Wed 20 May 1pm Watch Video

Total Body HIIT

with Raza Shoaib

Wed 27 May 1pm Stream here




Join our watch party yoga session with Caroline on Saturday 

Start your weekend with a bit of you-time as Caroline leads you through a 45 minute yoga session, available live at 10am. 

Never tried yoga before or a yogi, this guided session will help you switch off and stretch out the stresses of the week. 

Please note this will be available to watch back after 10am so you can fit it into your schedule. 

Join the watch party here

Health and wellbeing blogs

Top tips, ideas and thoughts on staying healthy and active at home:

Training For Your Sport During Lockdown

In the current climate, it has and will continue to be a challenge for athletes at all levels to train specifically for their sport without access to equipment and facilities. We have some tools to help you structure, maintain and enhance your exercise routine during lockdown, to stay engaged and ready for your when your sport fully resumes.



Training Methods: Plyometrics

This week, Cam focuses on plyometric training.Power is the ability to exert maximum muscular contraction in explosive bursts of movement. The two components of power are strength and speed. For example, jumping or a sprint start.

A way to improve power is to use plyometric training, this is used to improve leg power for most sports. 



Training Methods: Core Stability

Core Stability is vital to most sports and to prevent injuries as it maintains good posture that athletes require for muscles to become stronger.

The muscles of the torso stabilise the spine and provide a solid foundation for movement in the arms and legs which then allow us to do the exercises that are needed to do when being an athlete. Find out the benefits and how to  build your core strength in this blog. 

Read More >>>


How to Listen to Your Own Body

The health and fitness industry has created a lot of noise since the social distancing rules were put in place. Sometimes the noise showcases quick-fixes, high standards and unrealistic results. But, how often do we ignore the noise and simply listen to our own bodies?

This blog aims to inspire you to internalise your approach to exercise. Take things at your own tempo, and you may develop your own style of training.

Read more >>>


10 Fitness Myths Busted

We are all learning to adapt to our new lives in Lockdown where activity in all its shapes and forms has taken on new meaning. For many physical activity is being used as a stress buster, as our daily outing or our daily workout in the garden.

So how much do you know about fitness? – are these statements fact or fiction, True or False?

Read more >>>

true or false 1

Stretch at your desk - 8 simple exercises

Many of us are working from new spaces and might find our muscles getting tight and achey after sitting for long periods of time.

Fitness instructors John and Cam have put together a series of quick stretches you can do from your desk. Why not give them a go during your coffee break?

Read more >>>

Desk Stretches 208x208

How a fitness instructor trains at home and their top tips!

Since the social distancing rules were introduced many have been exercising in their gardens and living rooms with the aim of keeping fit and mentally strong during this difficult time.

We caught up with University of Nottingham Sport fitness instructor, Andy Drummond, to see how a fitness professional trains at home.

Read more >>>

Train at home

Bedtime routines and the latest apps - your tips for better sleep

Even with endless early nights stretching out ahead, many of us may still be struggling to reach the recommended 8 hours.

Our Engage ambassador Alex Pitt has checked out how you can improve your sleeping patterns and shares your top sleep tips.

Read more >>>

Sleep Blog_208x208

20 minute home workouts for busy schedules

You may have found yourself juggling extra deadlines, working different hours and managing extra childcare. It’s still really important to find time for staying active. 

University of Nottingham Sport fitness instructor Raza Shoaib has put together three quick 20-minute workouts that are ideal for a busy schedule. Each has a different style, intensity and goal for you to try.

Read more>>


Home workout essentials that won't break the bank

Many of us may be stuck for ideas at home without our favourite equipment and weights. It may be tempting to invest in some fancy fitness equipment but rest assured you don’t need to spend big to meet your fitness goals.

Our fitness team have put together four – yes just four – simple essentials you need to work out from home.


Workout Essentials_208x208

Creating a home workout plan 

As we all adjust to new daily routines and working within vital social distancing guidelines, it's still important to ensure we make time and space for staying active.

Our fitness team have put together their top tips for creating a fun and effective home workout plan.



Boost your immune system from the kitchen cupboards

Micronutrients support metabolism and they are essential in facilitating essential daily reactions. Many can be easily stored in long-life products.

The question is, how do you work these into your diet? It might be easier than you think...



The importance of exercise during isolation

Amongst the madness that we are currently experiencing, you may be seeing posts informing you to keep exercising. 

Boris Johnson addressed the importance of exercise in a speech to the nation whereby he encouraged you not to go work but to continue to exercise.




Looking after yourself at home

Aside from staying active it is important to have a healthy mind. Mindfulness is an incredible tool to help people understand, tolerate, and deal with their emotions in healthy ways. Fuelling, recovery through sleep and connecting with other humans are all powerful tools and ingredients in improving concentration, reducing stress and improving overall health. We have put together a set of useful resources to support you. 



BLOG | 5 immune system boosting micronutrients already in your kitchen cupboards

We’ve also got some tips from the Association of British  to Dietitians to help you plan your shop and how to make best use of the food that you buy including how to use your fresh ingredients first and how to be efficient with your space.

It might seem obvious but make sure you aren’t storing things in your fridge that don’t need to be in there. For example, fresh tomatoes, un-peeled onions, un-peeled jacket potatoes, don’t need to be stored refrigerated. Removing these items will free up fridge space for more perishable items.

Relaxation & Mindfulness

Relaxation & Mindfulness

VIDEO | Mindfulness of Breathing  - 15 Mins

VIDEO | Mindfulness Body Scan - 18 mins

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Rest and Sleep

Rest and sleep

BLOG | Tips for a healthy night's sleep

BLOG | NHS Top tips to get to sleep and sleep better

Regularly getting a good night’s sleep is very important to ensuring we enjoy good mental health.

When we don’t get good sleep, it can contribute to a range of problems including depression and anxiety. But it can sometimes feel hard to achieve amid the pressures of daily life. 

UoN Sport Virtual

Connect with others

Good relationships are important for your mental wellbeing. They can:

  • help you to build a sense of belonging and self-worth
  • give you an opportunity to share positive experiences
  • provide emotional support and allow you to support others

Why not pick up a video call with a friends or family member to stay connected?



Keep motivated with our Spotify Playlists

To keep you motivated we have created two Spotify playlists to boost your mood and add variety to your music whilst you are indoors. Tune into ou

  • #NoGymNoProblem Playlist- designed to power you through your home workout with the latest club classics providing the strong beat perfect for a high prep workout. 
  • Relax with UoN Sport Playlist- designed to give you a chilled environment whilst you complete university work or work from home, keeping you calm and inspired to achieve away from Nottingham.

Join the Conversation

Our fitness team will be hosting Q&A's every Thursday afternoon, answering all your health and fitness questions. 

Instagram Q&A Timetable
 Topic Date Link

Ask me anything about health and fitness
With Cam and John 

 2 April  Catch up on our Instagram highlight

Ask me about workout tips
With Cam

 16 April Catch up on our Instagram highlight

Ask me about quick workouts
With Alex

23 April


Catch up on our Instagram highlight

Ask the Sport Injury Clinic

With our Clinic team

27 April Catch up on the Instagram highlight

Ask me about exercising at home

with Michael

7 May Available on Instagram on 7th May

We'd love to hear from you, how you are getting on and what you'd like to see. There's even a chance to run a session or workout yourself, so if you want to get involved or have any hints or tips you'd like to share then get in touch on any of our channels. 



Useful links and resources

University of Nottingham Sport

David Ross Sports Village
University of Nottingham
University Park
Nottingham, NG7 2RD

telephone: +44 (0)115 74 87000