Full workout in just 24 minutes

REPEAT the following sequence of eight exercises three times. Do each exercise for 30 seconds, aiming for maximum effort, followed by 30 seconds of rest. Set a timer on your phone. The aim of this type of training is to push as hard as you can to elevate your heart rate as much as possible. Your session will last 24 minutes.

1 Marching/ jogging on the spot

Jog or march up and down on the spot. Lift knees as high as you can, keep your back straight and pump your arms to boost the benefit.

4 Reverse lunges

Start with both feet together, then step backwards with one foot and bend both knees into a reverse lunge. Only step back as far as you can. Aim to keep your back straight. Alternate each leg.

Rest a hand on the back of a chair for balance if you find yourself wobbling.

2

Squats

Place your feet in a comfortable position that will allow you to squat down while keeping them firmly flat on the ground. Sit as low as you comfortably can and drive through the heels to stand up. Repeat fast.

5 Climb the ladder

Start by marching or running on the spot. Imagine you are reaching up above your head to pull yourself up a ladder. Do this as fast as possible, lifting your knees as high as you can.

3

Star jumps

Stand tall with your arms by your side. Jump up, extending your arms and legs out into a star shape in the air. Land with your knees together and hands by your side. Engage your core (pull your tummy in) and keep your back straight.

If you have back or knee problems, start by stepping one leg out a time, raising your arm on the same side, then switching sides continuously, progress to full star jumps.

6 Walk outs

Stand with your feet hip-width apart. Bend your knees and place your palms on the floor in front of your feet. Shift your weight on to your hands and walk them forward until your body is in a straight line from your head to your heels (drop to your knees at this point if you find the full extension initially difficult). Walk back and stand up. Repeat.

7 Mountain climbers

Start in a high plank position. Look down towards your hands and keep your back flat. Then drive your knees towards your chest as fast as possible one at a time. Start by stepping one leg forwards at a time, increasing the speed as your fitness and strength improve. 8 Elbow plank

Lift and hold your torso and legs off the ground with your elbows on the floor directly under your shoulders. Aim to keep a flat back and keep stomach and buttock muscles tight.

● If this is difficult, rest your knees on the floor.