1. Push-ups (25 reps)
An old favourite! This is a great move for working your chest, triceps and core muscles. Make sure your hands are about shoulder width apart and your back stays straight throughout the movement. If this gets too easy for you, try as many reps as you can in a minute or doing them on your fists rather than flat palms for a greater challenge.
2. Plank (30 seconds)
From your push-up position, extend your arms or rest on your elbows and keep your core braced. The plank is actually a more effective core exercise than traditional sit-ups, so if you’re looking to build better abs this is the exercise to do it. If this is too easy, try holding it for longer or if you feel particularly strong, why not use one arm?
3. Burpees (10 reps)
This one will get your blood pumping a bit more! From your plank position, bring your knees up to your chest and take your hands away so you finish in a squatting position. From this crouching position, jump as high as you can, return to a squat, kick your legs back and put your hands down into a plank position, do a push-up and repeat.
4. Step-ups (2x 25 reps)
That’s enough of staring at the floor, get up and find some steps. Stand at the bottom step and bring your right leg up to the step in front followed by your left leg, then do the reverse. Repeat this as quickly as possible until you’ve completed 25 reps and then switch your leading leg.
5. Pull-ups/lateral raises (12 reps/25 reps)
If you have a pull-up bar or a sturdy door frame grip it with your arms wider than shoulder width apart and palms facing away from you (I’d recommend a pull-up bar for this for a proper grip, they’re quite cheap) hang from it with your arms fully extended and squeeze your shoulder blades together as you bring your chin to the bar/top of the frame. Return to the starting position and repeat.
Pull-ups are a notoriously difficult exercise, so if you can’t face it, either use a pair of dumbbells or cans of soup or something similar. Stand with your feet shoulder width apart and your arms at your side, palms facing in. Raise your arms out so you finish in a ‘T’ shape and return to the starting position. Repeat.
Now go and hit the showers or enjoy some well-deserved breakfast to refuel you for the day ahead.
This shouldn’t take you any longer than ten or 15 minutes and should give you a good and speedy all over workout.