Feel the Burn

Written by Tim Barnes-Clay

Fitness First have put together this home workout so you can stay in shape, even when you can’t make it to the gym.

Designed to challenge your whole body and easily squeezed into a hectic schedule, just complete three full sets three times a week and you can stay fighting fit.


Reps: As many as possible for 20 seconds.

This is a good one to get your heart racing for a full-body exercise.

Start in a crouched position with your hands placed on the floor in front of you.

Jump your feet backwards so that you’re now in the standard plank position, do a press up, and jump back into the crouch.

Now, jump into the air and reach your arms above your head and finally return to the crouch.


Reps: 5 – 15.

Start by standing with your feet a little wider than shoulder-width apart. Your hips, knees and ankles should all be in line with each other. Always be sure that your spine is in a neutral position throughout by facing forward and looking dead ahead.

With your palms facing down, extend your arms straight out in front of you so that they are parallel with the ground.

As you unlock your hips, inhale as your move backwards and your knees begin to bend. Your bum will start to stick out but make sure your back stays completely straight.

Once you’ve reached the depth that you are comfortable with – you should be aiming for your hips to drop below your knees but do not push yourself beyond your ability or you could get hurt – engage your core and drive your bodyweight through your heels to return to the standing position.

Find the complete workout here.