This article is one of three to be posted with workout ideas to really target your core, build ab definition and burn fat at the same time. The idea behind the three articles is that they require little to no equipment and space therefore being able to be completed anytime anywhere.
Ideally, aim to complete each section within this workout for 30 seconds, followed by 30 seconds of rest. This is to give your muscles a bit of recovery before working them again, during the rest periods try to keep moving as to not cramp. Repeat all the exercises three or four times. The individual targets are just a guideline – beginners should be aiming for form over number of reps.
Before you continue, please remember that you need to warm up.
If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.
Tip: the lower you can squat, the more effective the exercise.
Tip: To make this easier, you can perform a press up on your knees.
Tip: make this as fast or as slow as you like. The faster you go, the tougher the exercise.
Tip: keep your form and butt raised. The longer you can plank (keeping your form), the better).
This has given you eight different exercises that can be done pretty much anywhere and with no equipment! Perfect for taking with you on holiday and smashing out for 30mins on a morning before breakfast.
In April 2018 we shot the entire workout as a complete video, which you can view below.
Once you’ve completed one circuit rest one minute and go again. If it was too easy, don’t rest! Don’t forget to cool down at the end, do a light jog or walk and do some static stretches, you want to decrease the possibility of muscle soreness tomorrow.
Before you finish, remember that you should spend time cooling down.
If that wasn’t challenging enough, look out for the Intermediate Circuit where the intensity will increase slightly and there will be some more exciting exercises to do!