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Free workout videos


Get in tip top shape with our free 5 for 5 workouts which consists of just 5 exercises for 5 rounds. Our 5 for 5 workouts are designed to take just 25 minutes so you can get a great fat-torching workout even if you're short on time.  Whether you're a beginner, intermediate or advanced gym goer, the workouts involve putting in maximum effort for short periods to get your heart pumping. Explore the video library below to find a workout that suits your fitness needs and level. If you want more help with your training we have personal trainers in every gym who can help put together a bespoke programme for you. 

Don't forget to share your 5 for 5 workouts by hashtagging #PureGym5for5 to be featured in our 5 for 5 workout gallery




Abs workouts

Strengthen your core and improve your posture with our 25 minute 5 for 5 beginners, intermediate and advanced abs workouts. Click below to watch the workout video which suits your fitness level.  

Try to complete as many repetitions as you can for each exercise and make sure to keep your core engaged through the workout.

Beginners abs

#1 Ab bikes

#2 Mountain climbers

#3 Leg raises

#4 Plank from knees

#5 Sit up touching knees

Intermediate abs

#1 Full plank

#2 Russian twists

#3 Toe touches with legs raised

#4 Pulse sit ups

#5 Swiss ball circles

Advanced abs

#1 Side plank

#2 Plank knee to elbow

#3 V sit ups

#4 Arch hold

#5 Swiss ball pike



Arm workouts

Sculpt strong and toned arms and improve your upper body strength with our 5 for 5 arm workout videos geared for all fitness levels.

 All you need for this arm workout is a mat and some dumbbells.

   Try to complete as many repetitions as you can for each of the exercises.


Beginners arms

#1 Overhead tricep extensions

#2 Single arm curls with dumbbells

#3 Shoulder press with dumbbells

#4 Push up from knees

#5 Floor press


Intermediate arms

#1 Wide grip push up

#2 Double arm curls with dumbbells

#3 Tricep push ups

#4 Floor press

#5 Skull crushers



Leg workout

Get strong and shapely legs in 25 minutes with our 5 for 5 leg workouts which promise to work your inner thighs, quads, glutes and hamstrings. 

All you'll need for this lower body workout is a mat, a barbell, and some weights - we suggest using dumbbells, a light to moderate weight barbell and a kettlebell.

Beginners legs

#1 Bodyweight squat

#2 Reverse lunge

#3 Glute bridge

#4 Goblet squat

#5 Kettlebell swings

Intermediate legs

#1 Barbell front squat

#2 Weighted lunge

#3 Weighted glute bridge

#4 Stiff leg deadlift

#5 Barbell pulse squats



Total body HIIT workouts

Torch calories and burn fat with these total body workouts that will help to improve muscle tone and cardiovascular endurance in under 30 minutes. These workouts are designed to elevate your heart rate and make you sweat. When you do these workouts, try to complete as many rounds as you can for each exercise.  

For this workout, you will need a mat, a pair of dumbbells and a barbell.

HIIT for beginners

#1 Bodyweight squat

#2 Mountain climbers

#3 Push up from knees

#4 Stiff leg deadlift

#5 Plank from knees


HIIT for intermediate

#1 Squat jumps

#2 Wide grip push ups

#3 Broad jumps

#4 Floor press

#5 Plank knee to elbow


HIIT for advanced

#1 Burpees

#2 Triceps push ups

#3 Jumping lunges

#4 Barbell front squat

#5 Plank to press up


If you’re not sure whether a work out is suitable for you, please consult your doctor before you start it. If you're unsure of how to perform any of the above exercises, please ask help from a PT at your gym.