Back to reality: Up your exercise game with at-home workouts

Published 23 August, 2018

Holidays, barbeques and eating al fresco – summer seems to be all about eating, right? But if the indulgences of the past season have taken a toll on your progress, don’t worry! This simple living room-friendly exercise routine will get you straight back.

Running on the spot
15 seconds
Run as fast as you can for 15 seconds – we’re talking full-on sprint speed here. Just think Usain Bolt! Pay attention to your technique: lift your knees up as high as you can and swing your arms to complete the running motion. This is high intensity, so rest for 90 seconds after completing the exercise.

Dynamic press-ups
12 reps
Get into a press-up position, feet just wider than shoulder-width apart. Place your left hand at the ten o’clock position and the right at four o’clock. Bend your arms, lowering your chest to the floor. Power back up and, at the top, push off the floor and quickly swap your hands to eight o’clock and two o’clock. Too tough? Try this resting on your knees instead.

Side-to-side jumps
15 reps
Stand with your feet shoulder-width apart, bend your knees and jump sideways at least one metre to your left. Swing your arms as you jump – as if to propel yourself further. As you land, use that momentum to jump immediately back to your right – one jump is one rep.

Jumping lunges
12-15 reps
Stand up straight, shoulders relaxed and feet hip-width apart. Step half a metre forward with your right foot. Lift your left heel so that only the ball of your foot is in contact with the floor. Bend your legs until they are both at 90 degrees. Push off both feet with speed and switch legs mid air, landing with your left leg forward. That’s one rep; repeat, switching sides.

Walking planks
12-15 reps
Hold a plank position, resting on your elbows, legs straight out behind you. Walk your feet back as far as you can while keeping your forearms and elbows fixed. As you start to feel a stretch through your abs, walk your feet back to the start position.