Workout: The pulse push

Get your blood flowing with this express session of cardiovascular exercise.

With a no-breaks policy, this 30 minute booster will have your pulse racing performing a wide range of equipment-free exercises including high knee runs, push ups, jumping squats and lunges.

How to perform the exercises

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 or High Knees (60 seconds then 30 seconds rest)
  • Jump squat (60 seconds then 30 seconds rest)
  • Wide-hands push up (60 seconds then 30 seconds rest)
  • Plank with arm and leg lift (60 seconds each side then 30 seconds rest)
  • Burpee (60 seconds then 30 seconds rest)
  • Jump lunge (60 seconds each side then 30 seconds rest)

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