Workout: The pulse push

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)