Please read the detailed guidelines in the menu by clicking on the Exercise program tab before commencing the training session.

Exercise instruction for the advanced cardio circuit:

  1. A 2-minute warm-up is included.
  2. There are 12 exercises in 1 round and each of them is 40 seconds long.
  3. Rest 0-60 seconds between exercises, according to your fitness level.
  4. To complete the workout you will need to do 3 rounds.
  5. The workout takes 30-35 minutes depending on how much rest you need between rounds.
  6. A 2-minute stretch/ cool down included.
  7. If any of the exercises are causing pain in your joints or lower back, select one of the following options:
  • listen to the instructions on how to do them correctly to avoid pain
  • change to the alternatives provided with some of the exercises
  • repeat the previous exercise
  • skip it and move to the next one

1. Burpees

  • Start with the feet shoulder width apart, jump up high raising the arms above the head and pulling the stomach in
  • Then put the hands on the floor, jump or walk back into a push-up position if you are a beginner and return to the starting point

2. Caterpillar and jump

  • Feet shoulder width apart walk the hands out into a push-up position keeping the stomach in the whole time to protect your back
  • Then walk back in and jump up high raising the arms above the head
  • The aim is to do as many as you can to bring the heart rate up as long as the form is good

3. Speed skaters

  • Jump side to side landing softly on the balls of your feet
  • Keep your stomach in and chest up
  • Bend the legs as you throw one leg behind keeping your hips square and using the arms to help with your balance

4. Mountain climbers 

  • Get into a push-up position, pull your stomach in the whole time to protect your lower back
  • Bring your alternate knees to your chest with or without a skip if you are a beginner
  • The aim is to do as many as you can to bring the heart rate up

5. Tuck jumps 

  • Start with a jump bringing the knees as high as you can then land softly on the balls of your feet
  • If you are a beginner, you can change to hop on the spot instead
  • If you have a weak bladder, keep your pelvic floor muscles switched on and stomach in the whole time

6. Star jumps 

  • Chest up, stomach in, jump up in a star shape by moving your feet and arms apart
  • If you have a weak bladder, keep the legs closer together or tap the feet side to side instead

7. Reverse burpees 

  • Start with a jump raising your arms above the head, then sit back placing your hands on the ground
  • Swing yourself up helping with the hands if you are a beginner or without and jump up high
  • If you find these hard, try crossing your legs on the way up and keep your belly button sucked in

8. Plank walk side to side

  • On your elbows, arms shoulder width apart, keeping your back straight, hips square
  • Walk your feet side to side or move your knees in the same direction if you are a beginner
  • If you feel any pain in your lower back, you can change to a plank on your knees instead

9. Running on the spot 

  • Land softly on the balls of your feet, Imagine you are running on a glass
  • Keeping your stomach in, chest up and shoulder blades together
  • Sprint as fast as you can to bring the heart rate up

10. Side to side jumps 

  • Keep your feet together hoping side to side
  • Make sure you land softly to lower the impact
  • The aim is to do as many as you can to bring the heart rate up

11. Toe taps

  • Chest up, stomach in, shoulders down
  • You can have your hand on your hips as you tap your toes in the front
  • Alternate the feet as fast as you can to bring the heart rate up

12. Frog jumps 

  • Get down into a frog position, or into a squat position if you are a beginner
  • The heels up, hands on the hips
  • Keep your chest up the whole time
  • If you find these hard, you can walk forward instead of jumping