It’s easy to come up with excuses not to work out, and one of the most common is the expense. After all, joining a gym or buying equipment is costly, right? Well hold your excuses, because we’ve got a full-body workout that will get you fit without spending a penny…
Step 1: Warm up
To reduce the risk of injury, gradually elevate your heart rate by walking or jogging on the spot until your muscles feel warm. Then stretch in different directions – over your head, out to the sides and down to the floor.
Step 2: Jumping jacks
Stand with your feet together and your arms at your side. Jump both feet out so that they are hip-width distance apart, and raise your arms up over your head at the same time. Jump your feet back together, and lower your arms back to your sides to return to the start position. Do as many as you can in 20 seconds and then rest for 10 seconds. Repeat five times.
Step 3: Reverse lunge
Stand with your hands on your hips and take a large step back with your right foot. As you do this, keep your left foot flat on the floor and bend both your knees to lower your hips. Remember to keep your body tall and your back straight. Aim to get your left thigh parallel to the floor and your left knee bent at 90 degrees, directly over your foot. Step back to the start position and repeat with the other leg. Do as many as you can in 20 seconds and then rest for 10 seconds. Repeat five times.
Step 4: Scissor legs
Lie on your back with your arms flat against the floor at your sides. Start with both feet raised slightly off the ground and legs slightly bent. Create a scissor movement with your legs by lowering and raising them, one at a time, trying hard not to let your feet rest on the floor. The closer your feet get to the floor, while remaining elevated, the harder this exercise will be. Do as many as you can in 20 seconds and then rest for 10 seconds. Repeat five times.
Step 5: Plank knee to elbow
Start in a push-up position with your hands directly under your shoulders. Keep your arms straight and your tummy pulled in. Bend your right leg up and outwards and move your knee towards your right elbow (keeping your left leg straight to hold your body up), as if you’re trying to touch your elbow with your knee. Return to the start position and repeat on the other side. Do as many as you can in 20 seconds and then rest for 10 seconds. Repeat five times.
Step 6: Cool down
To reduce the risk of aches and pains, walk briskly on the spot for 1-2 minutes, gradually slowing down, then stretch all muscles used, holding each stretch for 20 seconds.