High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
Another great warm up method for your whole body. Whilst keeping light on your feet, rapidly punch your arms forward, shifting your weight around from foot to foot as you do so. This is meant to get you warm, so don’t worry too much about the perfect technique for the knock out!
Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.
1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.
1. From a high plank position, tense your core and jump your legs apart as shown.
2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.
Forward Lunge With Twist
Twisting with your lunges is a great way to hit your obliques, giving your great leg workout an added abs component making these a great belly fat reducer.
1. Placing your hands at the side of your head, lunge down in a standard forward lunge.
2. As you lunge, also engage your obliques to turn your torso to one side. Squeezing them for 2-3 seconds at the bottom of your lunge. This is one rep.
3. Repeat on the other side.
The tuck jump is a simple way to add some dynamic moves to your workout.
1. Place both feet slightly further than shoulder width apart.
2. Bend your knees slightly.
3. Explode upwards, pushing through your heels and swinging your arms to jump into the air.
4. Whilst airborne raise your knees up to your chest before returning them to below you to land. This is one rep.
High Plank Walk
This one can be a killer! This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank, making it a great belly fat reducer.
1. Get into a high plank position.
2. Slowly walk your hands forward, one at a time.
3. Get your hands as far forward as you can without losing your neutral back position.
4. Hold for 2-3 seconds before walking you hands slowly back to the high plank position. This is one rep.
Plank Reach Through
1. Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
2. Reach one arm out in front of you, tensing your core for stability.
3. Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
4. Touch your opposite knee with your hand.
5. Return your arm to its initial position. This is one rep. Repeat on the other side.
Swimmers are a great way to work your whole body whilst giving your lower back a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.