Challenge yourself with a 15-minute ascending ladder of burpees and air squats. The burpees go up in 1s and the air squats in 2s, so first you’ll do 1 burpee and 2 air squats, then 2 burpees and 4 air squats, and so on.
Work your legs, glutes and core as you alternate between 2 exercises for 8 rounds – 20 seconds on, 10 seconds off – for each section:
Part 1 – wall sit and air squats
Part 2 – glute bridge hold and leg lowers
Part 3 – split squat on both sides.
If you have any injuries or joint issues, this workout is for you – it may be high intensity, but it’s lower impact. Panu also provides some even easier options if needed. You’ll do 3 rounds of each exercise, 30 seconds on, 10 seconds off:
Part 1 – reverse lunges, plank shoulder taps and down-up...
This 20-minute session aims to work as many muscle groups as possible, while keeping your heart rate up. The routine includes weights, but if you don’t have any at home, you could use canned goods, water bottles or even laundry detergent bottles.