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  • A quick home workout

    Fancy a super quick workout that you can do in the time it takes to watch an episode of Eastenders?

    Exercising doesn’t need to take hours to be effective, neither does it need to involve expensive equipment or a gym membership. This 20minute workout uses only bodyweight exercises, and can be done in the privacy and comfort of your own home, or in the park or on the beach (depending on where you live of course!)

    Set a timer (download one on your phone for free) for 30 second work intervals and 30 second rest intervals. If you are already quite fit and fancy more of a challenge then set it for 45 seconds/30 seconds or even one minute work/30 seconds rest. We are looking for twenty rounds in total, but depending on your fitness you may want to take a slightly longer break – up to two minutes - halfway through, thereby breaking the session into two ten minute blocks.

    So, the plan is that there are ten exercises, and you are going to work your way through them, working on each for 30 seconds and resting for 30 seconds before moving onto the next one.

    Your exercises are (if you’re not sure on any of them, google will be able to tell you more!):

    1. Squats

    • Keep your feet hip width and flat on the floor. The aim is to sit back and down and get your bottom as low as you can without compromising form, so make sure your back isn’t rounding and your knees are not going over your toes at the front.

    2. Press ups

    • The traditional press up. Aim for as many full press ups as you can to give the core a good workout. An easier option is to do them from your knees.

    3. Forward lunges

    • Take a big step forward with one leg at a time, then lower your back knee down towards the ground, before straightening that leg again and stepping it back in. Repeat on the other side.

    4. Cross Body Climbers

    • Lie down on the floor, face down. Then lift yourself up so that you are resting only on your feet and hands, with your arms fully extended. Lift one leg at a time, bending the knee and bringing it through, underneath the body, towards the opposite elbow. Swap legs and repeat.

    5. Sumo squats

    • As for exercise number one, except this time you are going to take your feet into a wider stance, with your toes pointing slightly outwards. This is a great one for the inner thighs.

    6. Burpees

    • Everyone’s favourite ‘love to hate it’ exercise. Stand up straight, bend over and place your hands on the floor, jump your feet back so that your body is in a straight line/plank position, jump them back in, and jump back up to standing. You can do the movements by stepping rather than jumping if you want to lower the intensity.

    7. Reverse lunges

    • As for exercise number three, but this time you will step your legs back, one at a time, again bending your back knee towards the ground.

    8. Bodyweight rows

    • Adopt the same body position as for cross body climbers, but this time your feet stay on the ground, and you lift one arm at time, bending the elbow so that the upper arm stays parallel with the body.

    9. Star jumps

    • Or jumping jacks – an old school aerobic favourite. Arms by your side and feet together, you jump your feet out to the side, lifting your arms at the same time, and then jump your feet back together, letting your arms fall back to your sides.

    10. Plank

    • Resting on your toes and your forearms only, your body should be in a straight line. Engage your core, but don’t hold your breath!

    Work as hard as you can on each exercise during your work intervals, and then enjoy your 30 seconds of rest between each interval.

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