When your best excuse is ‘I can’t be bothered’, this easy, speedy circuit has you covered
You love the idea of getting fit. You even have all the kit – hanging in your wardrobe. Hey, it’s OK! Sometimes, working out is just too much like hard work – especially when the weekend rolls around.
But, here’s the thing: working out is super good for you! It’s not just about losing weight or toning up – a heart-pumping sesh is great for your mood and brain too. So if your excuse for every skipped session is ‘I can’t be bothered’, listen up. Working out can be as quick and easy hitting snooze on your alarm. You don’t even have to leave your bedroom to get this workout done – you can do the whole thing in your pyjamas! As long as you’re moving, we don’t care.
To get the most bang for your fitness buck, it’s wise to choose a resistance workout that also gives you a serious cardio challenge, so you can get fitter and stronger in one go. This workout does just that, targeting muscles in the upper body, lower body and mid-section to encourage blood flow to all areas. It means your body is using energy (and burning cals!) just moving the blood back and forth. Smart, huh.
Kit you’ll need:
Chair, resistance band
How to do it
First, roll out of bed! Then follow this workout, performing one set of each exercise back to back without rest. Once you’ve completed one full circuit, take 30 to 60 seconds’ rest before repeating the whole circuit again. That’s it! If you really want a challenge, repeat the circuit a third time. Hit repeat on this easy workout two to three times a week for best results. Who’s lazy now?
Beginner: 2 x 8 reps each move
Intermediate: 2 x 10 reps each move
Advanced: 3 x 10 reps each move
Areas trained: Chest, rear upper arms, shoulders, core
Safety tip: Keep your body straight throughout
Technique -Start in plank position on your hands with your feet on a chair.
-Bend your arms to lower your chest to the floor, making sure your hips move with the rest of your body.
-Push back up to the start and repeat.
Areas trained: Bottom, legs
Hot tip: Land straight into another squat for an extra challenge
-Bend at the knees and hips to lower your bottom back and down as low as possible.
-From this position, jump up as high as you can.
-Land softly with knees bent and repeat.
Areas trained: legs, stomach
Hot tip: a great way to hit the abs and cardio at the same time
Technique: -Jump up as high as you can and tuck your knees in towards your chest.
-Land softly and repeat.
Knees to feet jump
Areas trained: Legs, bottom, core
-Start kneeling on the floor with your toes tucked under.
-In one explosive movement, jump up to land on your feet.
-Return to the start and repeat.
Areas trained: Core, stomach, shoulders
Safety tip: Don’t tilt your hips
-Start in plank position on your hands with your feet on a chair.
-Keeping your body straight, bring one knee towards your chest, then return to the start position and repeat on the opposite leg for the next rep. Continue alternating legs to complete the set.
Areas trained: Legs, bottom, core, shoulders
Safety tip: Don’t let your hips drop lower than the rest of your body while in plank position
-Crouch down, placing your hands on the floor by your feet.
-Jump your feet back into a plank position, them immediately jump them back to the start.
-Jump up as high as you can, then land softly and move straight into another rep.
Area trained: Stomach
-Sitting on the floor with knees bent, lift your feet and extend your legs. At the same time, recline your upper body as far as possible.
-Engage your core to bring your knees and chest together. Repeat.
Marching glute bridge
Areas trained: Bottom, rear thighs, core
Safety tip: Try to relax your shoulders
-Lie on your back with your arms by your sides and your legs bent, feet flat on the floor close to your bottom.
-Lift your hips up as high as you can.
-Keeping them raised, life one foot off the floor, then lower it back to the start and repeat on the opposite leg. This is one rep.
-Repeat, keeping your hips raised.