THE EXERCISE PLAN

REPEAT the following routine three times a week.

STEP 1 WARM UP

Do each of these for 30 seconds – aim for a four out of 10 in terms of exertion.

JOGGING ON THE SPOT

This needs no explanation, but do it with some gusto.

SQUATS

Stand with feet shoulder-width apart, hands down by your sides.

Keeping your back straight, squat as if sitting on a chair – thighs parallel to the floor, knees not going over the toes.

Return to standing and repeat.

STEP-UPS

Using a step or bench, step up with the right foot, then the left so you are standing with both feet on the step – then reverse.

STEP 2 STRETCH

Hold each of these for 10 seconds – and repeat twice.

HAMSTRING STRETCH

Stand 1ft from a wall, placing hands on the wall at shoulder height, shoulder-width apart.

Take a step back with one leg while pushing into the wall, keeping your back straight and pushing heels into the floor.

Switch legs and repeat.

QUAD STRETCH

Stand on one leg, using a chair or wall for support. Using your right hand, pull your right heel close to your buttock. Keep thighs and knees in line. Switch legs and repeat.

STEP 3 HIIT IT

For the first two weeks, aim for seven 30-second bouts of activity with a 50-second recovery between. You can try the exercises below or any of those in the warm up. Use the stopwatch app on your mobile phone or make sure you have a clock that counts seconds (or has a second hand) that you can see. You want to really get your heart rate up, aim for an eight out of 10 in terms of exertion.

BURPEES (see below)

Get into a plank position, hands underneath shoulders with arms fully extended, palms flat and fingers facing forward.

Jump your feet forward into a squatting position, keeping your hands on the ground.

Jump up and off the floor with your arms extending overhead. Come back down into a squat, then jump your feet back into the plank position, and repeat.

PRESS-UPS

Get into a plank position, hands underneath shoulders with arms fully extended, palms flat and fingers facing forward.

Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until just above the floor and your elbows reach 90 degrees.

Keep your back and legs straight at all times. Avoid arching your back. Push back up and repeat.

STEP 4 CORE

End the routine with a core exercise.

THE PLANK

Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air. Hold for 45 seconds, or longer as you get stronger.