PUT IN THE HARD YARDS AT HOME

PT You don’t need a gym membership to get in shape. You don’t even need any equipment. All you need is 15 minutes, your own bodyweight and the willingness to work as hard as is humanly possible until the time is up. Let’s get started

01 \ HALF BURPEE 20 REPS

Don’t be fooled by its name – a half burpee doesn’t require half the effort, as your shoulders and core stay under constant tension. Starting in a plank, crunch your abs to jump your feet in toward your hands ( A), then hop back to the plank position ( B). Do 20 reps, then rest until the 60 seconds are up.

02 \ JUMPING JACK 30 REPS

Burn fat in double time with this next move, beloved by the military. Stand with feet together, arms by your sides ( A), then raise your arms up above your head at the same time as jumping and spreading your feet wide ( B). That’s one rep. Perform 30, then enjoy a brief moment of respite. Get to it soldier.

03 \ SPIDER MOUNTAIN CLIMBER 20 REPS

Spend your third minute on the floor. Drop down and assume a press-up position. Keeping your core tight and back flat, bring your right knee to your right elbow ( A). Lower your right leg back into the plank and repeat with your left leg ( B). Done? Go back to the burpees for minute four.

01 \ REGULAR PRESS-UP 10, 8, 6, 4, 2 REPS

Begin your strength crucible with the holy grail of bodyweight moves. With your weight supported on your toes, and hands beneath your shoulders ( A), keep your body straight as you lower ( B). When your chest touches the floor, explode up. Do your set of reps then move on with minimal rest.

02 \ PIKE PRESS-UP 10, 8, 6, 4, 2 REPS

From a regular press-up position, lift your hips so your body forms an upside down V ( A) – this shifts more weight onto your shoulders, giving your chest a welcome break. Bend your elbows until the top of your head nearly touches the floor ( B). Hold for a count before pushing back up.

03 \ DIAMOND PRESS-UP 10, 8, 6, 4, 2 REPS

Working with your hands closer together builds strength in your triceps. With your back straight, and index fingers and thumbs forming a diamond ( A), lower until your chest touches your hands on the floor ( B). Push back up to the start position. Avoid burning out by keeping your pace steady.

04 \ TYPEWRITER PRESS-UP 10, 8, 6, 4, 2 REPS

For the ‘ typewriter’, a wide base will serve you well, so start by spreading your hands apart, with your arms extended and hands turned out ( A). Lower your body to the floor by bending one arm, as you lean to the side ( B). As you extend the bent arm, bend the other arm to shift your weight.

05 \ CLAP PRESS-UP 10, 8, 6, 4, 2 REPS

Finish your first round with a move that requires real press-up prowess. From a standard press-up position ( A), lower your chest toward the floor. As you push back up, clap your hands in mid air ( B). Cushion your landing and sink straight into the next rep. Done? Return to the start.