Repeat the following sequence of eight exercises three times. Do each exercise for 30 seconds, aiming for maximum effort, followed by 30 seconds of rest. Set a timer on your phone. The aim of this type of training is to push as hard as you can to elevate your heart rate as much as possible. Your session will last 24 minutes.
1. MARCHING/JOGGING ON THE SPOT
Jog or march up and down on the spot. Lift knees as high as you can, keep your back straight and pump your arms to boost the benefit
Place your feet in a comfortable position that will allow you to squat down while keeping them firmly flat on the ground. Sit as low as you comfortably can and drive through the heels to stand up. Repeat fast.
3. STAR JUMPS
Stand tall with your arms by your side. Jump up, extending your arms and legs out into a star shape in the air. Land with your knees together and hands by your side. Engage your core (pull your tummy in) and keep your back straight.
4. REVERSE LUNGES
Start with both feet together, then step backwards with one foot and bend both knees into a reverse lunge. Only step back as far as you can.