WORKOUT TWO: HIIT TRAINING

Warm up for five minutes, then perform each exercise for 20 seconds with a 10-second rest between each one. Repeat twice before cooling down and stretching.

Jumping jacks

Jump or step your feet shoulder-width apart. At the same time, clap your hands above your head. Jump again so you are standing feet together and arms by your sides.

High knees

Run or march on the spot and lift your knees up as high as you can. Pump your arms for extra effort.

Alternating punches

Stand in a sumo squat position with legs wider than shoulder width, toes pointed out and bottom lowered. Punch with alternate arms and don’t allow arms to drop.

Burpees

Butt kicks

Jog or walk on the spot bringing your feet behind so your heels kick your bottom.

Simulated skipping

Pretend you are holding a skipping rope. Keep your arms close to your hips and jump or march with your feet together spinning your imaginary rope.

Jogging on the spot

Jog or march on the spot, pumping your arms for extra effort.

Side-to-side hops

Facing forward, leap or step from one side to the other, trying to cover as much distance as possible.

Punch-ups

Stand with your feet shoulder-width apart. Hold your arms to your chest, elbows bent and alternate punching your arms straight up to the ceiling.

Mountain climbers

Start in a high plank position, pushing up with your arms and with your legs straight behind you. Alternate bringing your knees forward so your feet touch the ground under your torso. Keep body straight and abdominal muscles tight.

Stand straight, then crouch down with your knees bent and hands on the floor. Jump or step both feet back so your body is parallel with the floor. Jump or step feet back to the starting position, then finish with a jump. To make it easier, leave out the final jump.