It’s easy to feel there’s not enough time in the day to keep fit. Especially if you’re juggling work, home schooling, parenting and all those household chores, too. So, here’s a brilliantly simple 3-step workout that’s guaranteed to get your blood pumping and your heart rate up – in just half an hour. No equipment needed, just a bit of outdoor space that’s big enough to move around in.
Step 1 – get those muscles warmed up (5 mins)
Start off with 2 minutes of jogging on the spot. Or, if you want to protect your knees, march on the spot instead, getting your knees up as high as you can.
Take it up a notch with 60 seconds of star-jumps, followed by 60 seconds with your arms straight out to the sides turning in small circles.
Finish with another 60 seconds of jogging or marching on the spot.
Step 2 – a short, sharp workout (20 mins)
Start with 60 seconds of burpees. From a squatting position, hop your legs back and do a press-up. Hop back into squat position then jump as high as you can into the air, landing back in the squat position.
Give yourself a 60 second breather, then do a minute of press-ups. If you can’t do full press-ups, do half press-ups instead, where your knees are on the floor.
Take a 60-second rest, then do a minute of lunges. This is where you take a big step forward with one foot, while the other foot stays where it is. Do as many as you can then rest.
Now do 60-seconds on inchworms. Start by touching your toes, bending your knees if you have to. When your hands touch the floor, crawl them forward until you reach the press-up position. Then take tiny steps with your feet until your back in the starting position.
Rest for a minute then do a minute’s mountain climbers. Start in the press-up position then bring your right leg up to your chest and back again. Repeat with your left leg. Do as many as you can in a minute.
Step 3 – Cool down and stretch
Wind down with another 60 seconds of either jogging or marching on the spot. Then spend a minute each, first touching your toes then stretching your quad muscles. To do this, use one hand to prop yourself up against a wall, then reach behind you and, holding your ankle, pull your foot to your backside. Hold the stretch for a count of five then so the same with the other foot.
Finally, stretch your arms by first reaching for the sky on tip-toes, then wrapping your arms tightly round your body to stretch your shoulder blades.
Finish with a minute spent lying down congratulating yourself on a job well done.
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