A short, sharp workout is a fantastic way to boost your energy – which is why it’s a great thing to do at the start of the weekend.
Moving and elevating your heart-rate, even for just a few minutes per day, is really important – and comes with a whole range of benefits.
For our weekly workouts, you don’t nee any equipment, and you can do it wherever suits you best.
20-minutes may not seem like a long time, but an efficient workout doesn’t have to take ages – it’s about quality over longevity.
This cardio and core workout was created by trainer and owner of F45 Camden, Palomie Patel and trainer Evie Cant. Give it a try to improve your endurance and overall fitness, as well as boosting your stability and strengthening your stomach muscles.
Cardio and core workout:
Complete 3 rounds of the below exercises, doing 45 seconds of the exercise and taking 15 seconds rest in between each one.
Then, for 3 minutes (no rest) complete an AMRAP (As Many Rounds As Possible) of the 4 core exercises.
Bear crawls
Start on all fours with your knees hovering off the ground.
Keeping your back straight, move one arm and the opposite foot forward. Keep alternating between sides, going three steps forward and then three steps back.
Ice skaters
Start standing on one leg with the other slightly bent in the air behind it.
Hop to one side, landing on the other foot whilst swinging your arms in the direction of movement.
Keep your chest up and look straight ahead throughout.
180 squat jumps
Start standing with your feet hip-width apart.
Lower your body down into a squat position and then as you explode into the air for the jump, twist your body so that you land facing the opposite direction.
Three sprawls and two push-ups
Start in a high plank position and then jump both feet together to the outside of your hands, landing on the full foot. At the same time, lift both hands in the air and bring your chest up.
Place your hands back on the ground and jump your feet back to the high plank position, repeating for 3 reps.
Staying in the high plank position, bend your elbows and lower your full body down towards the ground in one straight line so that your chest nearly touches the ground, and then push back up by straightening your arms.
Drop your knees to the floor if needed for the push ups.
Core exercises: 3-minute AMRAP
10 Russian twists
Start in a seated position with your knees bent. Raise your feet off the ground by an inch or two and lean back slightly to engage your core. Bring your hands together in front of you, and then twist them to one side and then the other.
10 leg raises
Start lying down keeping your legs straight, then lift them until they are at 90 degrees to your torso.
Slowly lower them down, trying not to rest them on the floor in between reps.
10 toe taps
Start lying down with your knees bent and soles of your feet on the floor. Lift your shoulders slightly off the ground, and then take one hand and reach it towards the same side heel.
Keep alternating between sides and if you don’t feel a stretch through the opposite side of your body, walk your feet out a little more.
10 plank dips
Start in a low plank position with your elbows on the ground. Keeping your core engaged, slowly lower your hips towards one side in an arc shape until you just tap the floor.
Come back to centre and then lower them to the other side.
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