No excuses - you can do this workout anytime, anywhere

  • Overview
Fitness Workouts Home fitness
This high intensity workout uses no equipment and can be done anywhere from your local park to your hotel bedroom when you’re on the go.

Get your blood pumping and your muscles flexing with a regime of lunges, squats, mountain climbers and high knees designed to boost overall fitness and improve your cardio.

How to perform the exercises

Steps

Warm-up

  • Squat (30 seconds)
  • Reverse lunge reach back (30 seconds)
  • Wide hands pushup (30 seconds)
  • Mountain climbers (30 seconds)
  • Walking high knees (30 seconds)
  • Repeat the full list once

Main workout

  • Sprint (20 seconds then 10 seconds rest)
  • Wide-hands pushup (20 seconds then 10 seconds rest)
  • Jump squat (20 seconds then 10 seconds rest)
  • Mountain climbers (20 seconds then 10 seconds rest)
  • Jump lunge (10 repetitions each side)
  • Lateral plyo squats (10 repetitions each side)
  • Spiderman pushup (10 repetitions each side)

Cool down

  • Jog (5 mins)
  • Thoracic Rotation (30 secs)
  • Cat camel (30 secs)
  • Hamstring stretch (30 secs each side)
  • Lying glute stretch (30 secs each side)
  • Side Hip and Quad Stretch (30 secs each side)
  • Straight-leg Calf Stretch (30 secs each side)
  • Standing IT Band Stretch (30 secs)


Last updated Wednesday 16 September 2020

First published on Monday 22 June 2015

Fitness Workouts Home fitness