MAKE CARDIO GREAT AGAIN
This full-body assault smashes any lacklustre commuting. As before, it requires minimal space and you’ll actually be resting for longer than you’re working. However, when you are working, nothing less than all-out, pedal-to-the-metal effort will suffice.
01 \ CHEST TO FLOOR BURPEE 20SEC WORK, 30 REST
There’s no more taxing bodyweight movement than the dreaded burpee. From standing ( A), squat down and place your hands on the floor in front of you. Jump both feet back into a plank, drop to the floor and explosively reverse the motion for the press-up ( B). Rest for 30 seconds, then move on to the Spider-man.
02 \ SPIDER-MAN PRESS-UP 20SEC WORK, 30 REST
Start in the top part of a press-up position then, as you lower, pull one knee in toward the elbow of the same side ( A). Pause, then push back up and extend your leg back to the start position. Repeat on the other side ( B), and try to find a natural rhythm. After 20 seconds, take your rest, then start on your climbers.
03 \ MOUNTAIN CLIMBER 20SEC WORK, 30 REST
Begin in a plank position with your arms completely straight and core tight. To get the most from this exercise you need to move quickly, but maintain tension through your core as you lift your right foot off the floor and drive your knee to your chest ( A). Repeat on your left leg ( B). Keep on climbing.
04 \ FUNCTIONAL KICK-SIT 20SEC WORK, 30 REST
As well as making you sweat, this twisting move will strengthen your obliques. Start on all fours with your hands shoulder-width apart, knees off the ground with a slight bend. Drop your right hip and kick your leg through to the other side ( A), then repeat on your left ( B). Repeat in a fluid motion until your 20 seconds are up.
05 \ ALTERNATE LUNGE JUMP 20SEC WORK, 30 REST
From a standing position, lunge forward with your right leg until your rear knee almost touches the ground ( A). Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge ( B) and keep repeating for time. Your legs and lungs will feel like they’re on fire by now, but dig deep.
06 \ EXPLOSIVE SQUAT JUMP 20SEC WORK, 30 REST
To upgrade your bodyweight squat and burn even more fat, add an explosive jump. Start by performing a regular squat, driving your hips back ( A). As you come up, leap as high as you can ( B) before landing back in the squat. Once your time is up, go back to the first move for round two of three. Deep breath…
01 \ LEG RAISE 45SEC WORK, NO REST
Start by targeting your stubborn lower abs while you’re still fresh. Lie on your back with your hands relaxed by your sides, legs extended. Keeping your legs straight, raise them to form a right angle with the floor ( A). Lower back to the ground, under control ( B). Repeat for 45 seconds, favouring proper form over speed.
02 \ V-SIT CRUNCH 45SEC WORK, NO REST Lie face up as before, with your legs out straight. Now lift them and your torso just off the floor, with your hands at the side of your head ( A). This forces you to engage your abs for the whole rep. Lift your torso and bend your knees, pulling them to your chest ( B). Lower, maintaining control.
03 \ BICYCLE CRUNCH 45SEC WORK, NO REST With your hands on the sides of your forehead, shoulders off the floor and legs bent, twist your upper body quickly to the left, pulling your left knee to touch your elbow, as you straighten your right leg ( A). Return, and then repeat on your right side. Keep on pedalling for the full 45.
04 \ V-UP 45SEC WORK, 60SEC REST Lie with your legs out straight, arms above your head ( A). Slowly lift your torso and legs and try to touch your toes ( B). Lifting both at the same time ensures your whole core is activated. Your body should form a ‘ V’ at the top. Lower. You’ve got 60 seconds’ rest before the next round. The deep burn is a good thing, remember.