No excuses - you can do this workout anytime, anywhere

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)