Upper-body workout

15 minutes cardio warm-up (Fast paced incline walking or running).

Choose 6 of these exercises, and switch them up every time you workout, so you’re constantly working new muscles in slightly different ways.

Do each exercise for 1 minute, with a 1 minute break after the 6 exercises. Repeat, so you end up doing 12 minutes of exercise with a 1 minute break in between.

  • Bicycles (as in cover photo)
  • Straight-leg cross sit-ups (a sit-up with straight legs, twisting in one direction before lowering. Do 30 seconds twisting each way)
  • X-jumps
  • Mountain climbers
  • Straight-leg jack-knives
  • Plank
  • Side plank
  • Commandos
  • Sit-ups
  • Flutter kicks (do these slowly to really work your core)
  • Leg-raises (lie on your back and raise and lower your feet to the floor, slowly)
  • Tuck jumps
  • Star-fish crunches (lie like a starfish, lift your shoulders, arms and legs off the floor, and reach both hands to one leg in a crunch, before switching to the other leg)
  • Tricep dips (legs in or out if that’s too easy)
  • Pushups
  • Spider pushups (pushup on one leg, moving the over leg up to your elbow)
  • Triangle knee pushups (have your hands touching, forming a triangle)
  • Chest to floor burpees

Cool down and stretch

You’ve just done a full 30 minute workout (with breaks) – all you need to do today! No gym, no weights, no complicated machines. Sorted.

Step up: If you want to make this workout harder, it is possible to use weights in the jack-knives and miss out the 1 minute break in the middle. Feel free to add as many exercises as you like as you get stronger and fitter!


Plank (can be done on hands or elbows)


Side plank


Tuck jump

Photos by @jonpaynephoto (IG)

Cover photo by @gmasonmedia (IG)