This work out can be undertaken almost anywhere and consists of 5 basic activity exercises carried out at speed for a set time frame. The only equipment required is a stopwatch/timer and a jump rope (optional). Alternative exercises can be substituted.

Beginners: 16 - 29 minutes

Intermediates: 26 - 46 minutes

Advanced: 44 - 67 minutes

Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.

If you have not exercised for some considerable time this is a good place to start. Perform each exercise as many times as you can within the stated time, then rest for the specified time before moving onto the next exercise – completion of all 5 exercises equals 1 set. Muscle soreness may mean you are only able to complete this workout every 3-4 days, however after several weeks you should be able to do this workout every other day. The ultimate aim is to do this workout every day, for a total number of 3 sets.

Squats for 30 seconds

Rest for 30 seconds

Push-ups for 30 seconds

Rest for 30 seconds

Bent leg sit-ups for 30 seconds

Rest for 30 seconds

Burpees for 30 seconds

Rest for 30 seconds

Jumping jacks, sprinting on the spot (bringing knees up as far as you can) or jump rope for 30 seconds

Rest for 30 seconds before moving on to the next set.

Finish with 5 minutes of light cardio followed by 2 minutes of stretching.

If you have been exercising for a little while, this may be a good place for you to start. You should be able to do this workout every day, or every other day: perform each exercise for the stated time, and then rest for the stated time, before moving onto the next exercise. Carry out all 5 exercises, to complete 1 set, and aim to complete 2 – 4 sets.

Squats for 40 seconds

Rest for 20 seconds

Push-ups for 40 seconds

Rest for 20 seconds

Bent leg sit-ups for 40 seconds

Rest for 20 seconds

Burpees for 40 seconds

Rest for 20 seconds

Jumping jacks, sprinting on the spot (bringing knees up as far as you can) or jump rope for 40 seconds

Rest for 20 seconds before moving on to the next set.

Finish with 10 – 15 minutes of cardio, followed by 2-4 minutes of stretching.

This should be a typical everyday workout for you and could even be your rest day workout from weight training. The exercises should be relatively easy to complete at least for the first set. Perform each exercise for the stated time, and then rest for the specified time, before moving onto the next exercise. Carry out all 5 exercises to complete 1 set and aim to complete 3 – 5 sets.

Squats for 50 seconds

Rest for 10 seconds

Push-ups for 50 seconds

Rest for 10 seconds

Bent leg sit-ups for 50 seconds

Rest for 10 seconds

Burpees for 50 seconds

Rest for 10 seconds

Jumping jacks, sprinting on the spot (bringing knees up as far as you can) or jump rope for 50 seconds

Rest for 10 seconds before moving on to the next set.

Finish with 20 – 30 minutes of cardio, followed by 5 minutes of stretching.

Count the number of repetitions you complete for each exercise, within the time given. Seek to beat this "target" number of repetitions each time you perform this exercise.