Mark Wood, Head of Education for British Military Fitness has put together a 10 minute workout, which can be done two or three times a day, whenever you have a little bit of spare time. The exercises all require no equipment, so they can be done anywhere at any time, great for if you are always on the go.
10 minute workout
The perfect burpee is otherwise known as a squat thrust followed by a jump. Follow the steps below to execute the exercise correctly:
- Stand with your feet just under shoulder width apart, bend knees and reach down and place hands on the floor so that you are sitting on your heels in a crouch position of a squat thrust.
- Transfer all your weight onto your hands.
- Thrust legs out and back as a normal squat thrust.
- From the squatting position jump up with hands above your head, feet leaving the floor before hitting the ground again and returning to the squatting position and start again.
Aim: 10 burpees, with 20 second rest, repeat three times.
Why: The burpee can make a difference to your overall conditioning because your bodyweight provides plenty of resistance for a workout that improves your strength, stamina and aids fat loss.
- Lie on your back with your arms either crossed over your chest, or by your head and place your legs a 90o angle at the hip and knee joints.
- Slowly raise your shoulders off the floor by contracting your stomach muscles.
- Make sure that your eyes stay focused straight ahead and that your neck is kept in line with your spine but relaxed.
Aim: 30 crunches, with 20 second rest, repeat two times.
Why: Combining this exercise with the burpee will ensure that your abdominal area becomes defined.
- Place your hands hip width apart on a surface such as a chair or low wall, with your legs straight out in front of you, fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
- Lower your body towards the floor so your shoulder joints are level with your elbows and then lift yourself back up.
Aim: 15 tricep dips, with 20 second rest, repeat three times.
Why: This exercise is great for working your arms.