So you might be considering getting fit, but might not be sure where to start or what to try.  Here's a few ideas to help get you started...


If you're unsure of technique you should consult a fitness professional.  Please ensure you get the sign off of a GP before starting a new exercise programme.

With each sample ensure you warm up first, about 10 minutes jogging, skipping, etc will suffice to get the muscles warm and body ready for exercise.


SAMPLE WORKOUT 1: bodyweight


1. Squats

2. Press ups

3. Lunges (alternate legs)

4. Burpees

5. Squat thrusts


Complete each for 30 seconds and rest for 30 seconds.  Complete four full circuits three to four times per week.  Make sure the work periods are seriously high intensity... you've got to earn that 30 second rest each time.


SAMPLE WORKOUT 2: in the gym


1. Bench press x 12-15 reps x 3 sets

2. Barbell squats x 12-15 reps x 3 sets

3. Pull ups (weighted if possible) x 12-15 reps x 3 sets

4. Dumbell lunges  x 12-15 reps x 3 sets

5. Bent over row  x 12-15 reps x 3 sets

6. Deadlifts  x 12-15 reps x 3 sets

7. Military press x 12-15 reps x 3 sets


Your weight should be enough to keep good form through the first twelve reps with technical failure (i.e. you cannot hold good form) between reps 12 and 15.  Once you reach this point, stop and move onto the next exercise.



 High intensity finisher


If you want to push yourself a bit further at the end of both these workouts, you could follow the following high intensity interval protocol.  HIT training has been scientifically proven to improve fat burning and calorie burn after training.


Jump on the treadmill, rower, bike, grab a skipping rope or hit the road for a run.

You're already warmed up through your earlier workout so get straight to work.

Perform your chosen activity at the highest possible intensity for 20 seconds, with 40 seconds rest afterwards.  Repeat this for ten minutes.  The work should be so intense that you're gasping for breath at the end and really need that 40 second rest.  The good thing about HIT is that it increases EPOC (excess post-exercise oxygen consumption) resulting in a greater fat loss state for up to 24 hours after you finish your workout – something you won’t get from lower intensity exercise.


Finish with a good ten minute cool down at stretch.

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