40 minute workout

Written by Sophie

This workout requires no equipment whatsoever, but I’ve indicated where you can add in weights to make yourself work harder…if you want to.

1. Cardio – 15 minutes

My suggestion for this one is a 10 minute run (either on a treadmill or just around the block), then 5 minutes skipping (doing 20 seconds on and 10 off, 10 times).  You an do anything else though, you can skip or run for the entire time, cycle, row or use the cross trainer.

2. Circuit 1 – 30 seconds of each S with a 10 second break, repeat the sequence 4 times

  • Dynamic/jumping squats
  • Sit ups
  • Plank with alternate shoulder touches

3. Circuit 2 – repeat this circuit for 7 minutes

  • Lunges x 10 each leg (20 in total) *can hold weights whilst you lunge to make it harder
  • Tricep dips x 20
  • Press-ups x 10

4. Circuit 3 – 30 seconds of each exercise with a 10 second break, repeat the sequence 3 times

  • Plank to push-up
  • Side plank threat the needle x 2 (each side counts as one exercise)
  • High knees
  • Lateral lunges (keep alternating the sides) *can use weights with this one – see below for explanation


  • Cardio – 15 minutes
  • Circuit 1 – 8 minutes
  • Circuit 2 – 7 minutes
  • Circuit 3 – 10 minutes
  • TOTAL = 40 minutes

How-to guide (I haven’t included all of them as some don’t need any explanation)

Dynamic Squats – instead of rising up and down for the squat, you jump up to standing, with your feet together, then jump down to the squat position with your chest up.  You can either hold your hands behind your head, or touch the floor when you jump into the squat.

Plank with alternate shoulder toucher – hold yourself in a plank position with fully extended arms, and holding your body in the same stable position, touch each shoulder with the opposite hand, alternate and continue to repeat.

Plank to push up: Start on your elbows and then press into the floor, one hand at a time until you have straight arms, then go back down onto your elbows. Make sure you alternate the hand that presses into the floor each time you go up onto straight arms.

Side plank – thread the needle: Get into the side plank position and start with the arm that isn’t supporting you, up in the air.  Bring this arm down and thread through the gap between your body and the floor, almost like you are giving yourself a hug, then stretch back up and keep repeating this movement.

Lateral lunges – I have borrowed a picture from WorkoutLabs to explain this one (not you do not have to use the weights)



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