Get fit quick!

Get fit quickly with these sweat-inducing moves... raise your heart rate and torch kilojoules, no gym required...

Complete 10 reps each of both of these moves. Rest for 60 seconds, then repeat, minus one rep per move (first a circuit of 10, then nine, then eight and so on) until you get to five reps.

1. Burpees

how to do burpees

Stand with your feet hip-width apart, arms at your sides. Squat, lean forward, and place your palms on the floor along the outsides of your feet. Kick your feet back and straighten your arms into a push-up position. Jump back into a squat, then stand. That's one rep.

2. Shuttle Runs

shuttle run

Find some open space (empty parking lot, cruise-ship deck, sandy beach, friend's back garden). Set two markers – tank tops, water bottles, whatever you have with you – about 20m apart. Starting at one end, run or jog to the other end. That's one rep. Turn and run back; that’s the second rep.

Make it harder Shorten the rest to 30 seconds between sets or continue the countdown until you get to just one rep of each.

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