WORK OUT WHILE WATCHING THE TELEVISION

EVEN though most of us are staying at home all day, keeping fit and healthy isn’t easy.

If you’re not used to going to the gym or doing workouts regularly, you may be unsure where to start. You may also feel that you don’t have time – because you’re working from home, having to prepare meals and keep children amused and educated. So if you do find yourself sitting down in the evening to watch TV after a busy day, try these exercises, devised by fitness expert Joanne Groves, which can be done during an ad break. Simply choose four of the eight exercises. Do the first for 40 seconds, take a 20-second break, then begin the next, and so on. Alternatively, select six and do each for 30 seconds with a ten-second break.

Do them as hard as you can but, if it feels uncomfortable, slow down or stop. Both ways take about four minutes, finishing just as your programme restarts.

IN AND OUT MARCHING

March left-right on the spot, then do the same but with your legs wider apart. Then bring your legs in to march in the normal position. Keep repeating, aiming for high knees rather than speed.

Make it harder: Drop lower to make yourself move more.

PRESS-UPS

Get down on the floor and raise yourself up on your hands with your knees on the carpet. Lower your chest to the floor and push up again, then repeat. Lead with your chest, not your nose.

Make it harder: Be on your toes, not your knees.

REVERSE LUNGE

Raise your hands over your head and step back with your right leg. Step forward and lower your arms, then raise your arms and repeat with your left leg.

Make it harder: Do a burpee – squat right down and put your hands on the floor, jump your feet back, then forward again before leaping up with your hands in the air.

SIDE LUNGE

Take a big step out to your right, taking your weight on to your right leg, then step back to centre. Repeat with the left. Make it harder: Reach the opposite hand down to the foot you’re stepping out with.

SQUATS

Putting your arms out in front of you for balance, bend your knees and stick your bottom out as if sitting in a chair, making sure your knees stay behind your toes, then stand up again.

Make it harder: Go deeper.

PLANK WITH ROTATION

On the ground, raise yourself on your elbows and either your knees or toes (toes are harder). Hold the pose while lifting your right hand and stretching it towards the sky, turning slightly. Repeat with left hand. Swap from side to side for 30 to 40 seconds.

Make it harder: Do it on your hands, not your elbows.

HIGH JUMP

Jump up with both legs – taking your feet off the ground at the same time – and try to touch the ceiling.

As you land, bend your knees so you don’t hurt yourself.

Keep repeating. Make it harder: Go even higher!

SPOTTY DOGS

Jump and land with your right foot forward and left leg back. Jump again and land with your right leg back and your left leg forward, like a scissor motion. Pump your arms as if you’re running.

Make it harder: Go faster. You’ll soon feel it!