Get a full-body workout and improve cardiovascular fitness with this 30-minute HIIT session. You’ll be doing 3 exercises for 30 sections each, followed by a 20-second active recovery, before switching up the exercises 2 more times in each section:

Part 1 and 3 consist of sumo squat jumps, close ...

Panu takes you through this 24/7s 25-minute low impact HIIT workout. This bodyweight workout is kind to your joints but still intense enough to build strength and burn calories.

Cool down with quad stretch and scorpion twist.

Zahra takes you through 10 exercises to work your whole body: pulse squat jumps, side shuffles with squats, curtsy lunges, mountain climbers, crawl outs with arm reaches, lunge jumps with shuffles, press-ups with reaches, planks to squats, plank taps, and squat jumping jacks. Round 1 is 45 second...

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 15-minute workout includes 5 rounds of air squats, ice skaters and bear crawls with a minute recovery in each of the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join you again for the cool down.

This high-intensity 15-minute workout has 5 rounds of racer squats, straddles and press-ups into burpees – 40 seconds on, 20 seconds off – with no recovery between the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join...

This time it’s 3 rounds of 30 seconds on and 15 seconds off for both exercises in each section of this workout:
Part 1 – jumping lunges and reverse crunches
Part 2 – burpees and raised leg crunches
Part 3 – bodyweight thrusters and mountain climbers.

You’ll be rotating through 3 exercises for 3 rounds – 30 seconds on, 10 seconds off, before changing up the exercises:
Part 1 – down ups, forward lunges and planks with rotation
Part 2 – air squats, hand-release push-ups and butterfly sit-ups.

For this workout you’ll be doing 2 exercises back to back – 30 seconds on, 30 seconds off – for 6 rounds before switching up:
Part 1 – squat reaches and plank walk-ups
Part 2 – half burpees and forward lunges with rotation
Part 3 – Russian twists and glute bridge leg lifts.

Work your whole body in this Tabata-style session with 8 rounds of 2 exercises in each section – 20 seconds on, 10 seconds off:
Part 1 – jumping lunges and mountain climbers
Part 2 – V-sits and burpees
Part 3 – hand-release push-ups and planks with rotation.

This workout involves 3 rounds of 2 exercises – 30 seconds on and 15 seconds off – for each section:
Part 1 – skater hops and plank walk-ups
Part 2 – down ups and butterfly sit-ups
Part 3 – wall sit and wall mountain climbers.

For each section of this workout you’ll be doing 8 rounds of 2 exercises, alternating between them:
Part 1 – hand-release push-ups and flutter kicks
Part 2 – jumping lunges and bicycle crunches
Part 3 – burpees into a squat jumps and plank walk-ups.

This workout includes 3 pairings of strength and cardio exercises with 3 rounds of each – 30 seconds on, 15 seconds off:
Part 1 – wall sit and squat jumps
Part 2 – crunch hold and mountain climbers
Part 3 – plank and burpees.

This challenge is a 10-minute AMRAP (as many rounds as possible) consisting of 4 push-ups, 6 burpees and 12 sit-ups. How may rounds can you go?

This week’s challenge includes burpee squat jumps and mountain climbers. First you’ll be doing 20 of both, then 15 of both, and finally 10 of both. How fast can you go?

In this session you’ll be focussing on one high-intensity exercise for 20 seconds, followed by 10 seconds of rest, for 8 rounds. You’ll start with burpees, before moving on to air squats, and finally V-sits.

Can you get through 120 push-ups? First you’ll need to complete a buy in of 10 half burpees and 15 air squats. And if you have to break your push-ups, you’ll have to do the buy in round again before you can carry on. Good luck!

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.