The body+soul workout
BY Damien Kelly
This circuit has it all – it burns fat, strengthens, tones and gets you fit fast.
Over the years I have put together more than 300 body+soul workouts and this could be the one I'm most excited about. It's a workout that will challenge you, have you burning serious fat, get you frighteningly fit and may even have you reassessing what a workout is all about. Take up the challenge!
It's easy to measure your progress with this workout. Keep repeating it to try to improve your time, without taking short cuts. Every time you do it faster you'll know you're getting fitter and stronger.
As this workout combines cardio and strength, you need to start fast and carry that pace through to the finish line.
How does it work?
Start your timer and head off on a 400m run. On your return, go straight into the circuit (see right). Keep going through the exercises, in this order, making sure your transitions between each one are as fast as possible. When you've finished the second round of skipping, do your last 400m run. When you return from this run, stop your timer, record your time and then you can collapse.
Note: For the run, you should start and finish at the same location, so run 200m and then 200m back.
The circuit
400m run
100 skips
20 burpees
20 sit-ups
40 walking lunges
60-second plank
20 step-ups each leg
20 sit-ups
20 burpees
100 skips
400m run
Burpees
Why? One of the best cardio moves.
How? Stand, then get your entire torso to the ground in a push-up, get back to your feet and jump up in the air. If you're advanced, you can get down and up again by jumping in and out (pictured), otherwise just step in and out. Make sure that at the bottom of the push-up your torso is flat on the ground.
Video: how to do burpees
Step-ups
Why? This move not only gets your heart racing, it burns the leg muscles like nothing else. It targets your thighs and calves.
How? Place your right foot on a knee-high bench or step. Drive the left leg up until the thigh is horizontal. Lower, spring back off the ground with control and go straight into the next rep. Once you've finished 20 reps, switch feet. The foot should stay on the step throughout the 20 reps.
Video: how to do step-ups
Sit-ups
Why? This targets the six-pack muscles.
How? Lie on your back with your knees bent, sit up and touch your ankles with both hands, then lower your back to the ground again. Breathe out on the way up and squeeze your abs as you go.
Video: how to do sit-ups
Walking lunges
Why? There is no better exercise for toning and strengthening legs and butt.
How? Make sure your posture is tall throughout, and at the bottom of the lunge, your back knee should touch the ground. While this is happening, your front knee should remain over your ankle with most of your weight through your front heel. If walking lunges are too advanced for you, try stepping or stationary lunges.
Video: how to do walking lunges
Plank
Why? This adds a core and posture component to the circuit.
How? Don't let your hips sag down or your butt stick up. Have your elbows directly under your shoulders to take the stress of your upper body. Try to do it on your toes, but if this causes back pain, do it on your knees. The 60 seconds can be done in one go or with a few rests. Just don't count your rests as part of the 60 seconds!
Video: how to do a plank
Our model
Alison Griffiths, 42, is a nurse who competes in marathons.
Let us know your time!
We want you to attack this workout to the best of your ability, with perfect technique and full range of motion. Then we want you to let us know how you went. Enter your time in the comments section below.
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