Get fitter with no gym time. This circuit uses only your bodyweight to work your body from head to toe. Do each exercise for 20sec on, 10 sec off, then repeat eight times. Rest for 1min between circuits.
Push plank
Muscles worked: arms, shoulders, core
Kneel with your forearms on the floor, then drive forwards, bending
your elbows and raising your forearms. Finish in the position shown. Return.Torso rotation
Muscles worked: core, hips
Crouch with your palms on the floor. Twist your hips, taking your knees to either side. You'll carve a core more stable than a banker's income.
Box press-up
Muscles worked: arms, chest
Kneel, place your hands on a box and perfrom a press-up. This works your whole upper body – plus the Ikea crate storing your spare linen.
Spider rock
Muscles worked: core
Sit on the floor and grab your shins. Rock back, then return to the start. Bringing your torso into your legs. The tension chisels out your abs.
The table
Muscles worked: glutes, back
Sit on the floor, legs bent, arms straight and fingers facing forwards. Drive your hips up to add strength to your glutes and back. Lower again.
Lunge
Muscles worked: legs, glutes
Stand with your arms bent then step forwards. Lower until your knee is bent to 90 degrees. Repeat with the other leg for explosive power.
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