Short on time? No gym? Incinerate your blubber by committing to this do-anywhere, zero-excuse, full-body metabolic circuit. Time to upgrade your National Service 5BX.
Fall in at the park to do this
Perform 50 reps of each exercise in any order as quickly as you can without rest. You don’t have to do all 50 in a row. You might do 20 push-ups, move on to jumping jacks, do 15 more push-ups, and so on. Once you complete the circuit, rest 1 to 2 minutes and repeat. Do up to 3 circuits, starting with a different move each time.
Drop down on all fours and place your hands on the floor, so they’re straight and slightly beyond shoulder-width. Lower your body until your chest nearly touches the floor, and then push yourself back up as quickly as you can
2. Mountain climber
Assume a push-up position with your arms straight. Lift your right foot off the floor and bring your knee as close to your chest as you can, touching the floor with your toes. Repeat with your left leg. Continue alternating back and forth.
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your ears. Now, raise only your head and shoulders as you crunch your rib cage towards your pelvis. Return to the starting position and repeat quickly.
4. Jumping jack
Stand with your feet together and hands at your sides. Now, simultaneously swing your arms above your head and jump just high enough to spread your feet wide. Without pausing, quickly reverse the movement and repeat.
5. Body-weight squat
Hold your arms straight out in front of you, and stand as tall as you can with your feet shoulder-width apart. Push your hips back and lower your body until your thighs are parallel to the floor. Drive back up to the starting position and quickly repeat.