Here, I’ve selected five exercises to work your upper body, lower body and core, as well as increasing your cardio fitness. For best results, aim to stay as engaged as you can throughout the workout, keeping rest to a minimum. This is possible because the exercises are ordered in a way to ensure that while one part of your body is working, the remaining parts are recovering. Perform 30 seconds of each exercise in Pair A, followed by 30 seconds of mountain climbers. Repeat this five times in total then move onto Pair B, followed by another set of 30 seconds of mountain climbers, performing another five rounds to complete the workout.
Lunge (Pair A)
- Begin standing with your feet hip-distance apart, holding a dumbbell in each hand for added difficulty. Take a step forward with your right foot, pausing for a second to get your balance, if necessary, then bend your hips and knees to come into a lunge.
- Your back knee should be just above the floor, with both hips and knees bent to 90 degrees, your torso upright and in line with your back thigh. Your front knee should not come further forward than your toes and remain in line with your ankle (rather than moving in or out to the side).
- Push through the front foot, straightening your legs to return to the start, then repeat on the other leg to complete one rep.
Tricep dips (Pair A)
- Position your hands shoulder-width apart on a table, chair or bench if you have one in your home. Have your legs extended out in front of you, keeping your arms straight.
- Slowly bend your elbows to 90 degrees, lowering your body toward the floor.
- Once you reach the bottom of the movement, push yourself back up to the starting position. Do this three times.
- From the top of a push-up position, step one foot in towards your hands. This is your starting position.
- Jump the front foot back, while bringing the other foot forwards, then quickly reverse the movement.
- Continue, moving as fast as you can, staying on the balls of your feet. Try to straighten the back leg with each rep, without allowing the back foot to creep closer to your hands as the set progresses. Count how many reps you do in 30 seconds and aim to reach, or exceed, this target with each successive set.
Single arm press (Pair B)
- Holding a dumbbell in your right hand, position yourself so your left hand and left leg are on a bench, with your hip directly above your knee and your shoulder directly above your wrist. Your right foot should be placed firmly on the floor, with the knee bent slightly so that your hips are level. When viewed from the side, your back should be straight.
- Initiate the movement by squeezing between your shoulder blades then bend your right arm to bring the dumbbell towards your lower ribs, keeping your elbow close to your side as you do so. Reverse the movement to return to the start, then repeat.
Squat and press (Pair B)
- Begin standing with your feet a little wider than hip-width apart, holding dumbbells in each hand, level with your shoulders.
- Bend your hips and knees to come into a squat position, aiming to reach a point where your hips are a little higher than your knees, with your back straight. Make sure the whole of your foot remains in contact with the floor, and your knees track in line with your toes.
- Straighten your legs to return to standing and press the dumbbells overhead. Bend your arms to return to the starting position, then repeat.
Professional PT Kristoph Thompson guides us through a quick and easy home workout each month. If you enjoyed this one, share your fitness results over on Facebook @healthwellbeinguk