The aim of this quickie workout is to improve cardio fitness, bone strength and increase muscle mass.

You will complete 10 rounds of pairs of exercises, none are repeated. Each round has 1 strength exercise and 1 cardio. 40 seconds work on each back to back then 20 seconds rest between each round.

You don’t need any equipment to complete this workout, a mat is handy.

Take rest and water breaks frequently and at any time to suit you. Enjoy!