My top five exercises for increasing fitness...No. 5

My top five exercises for increasing fitness...

Do you want to get fit with the least effort possible!? Well I’ll let you into a little secret, you do have to get pretty hot and sweaty if you are serious about getting fit, however there are some exercises that Personal Trainers know get results and these are the ones we pretty much use with every client. They come with variations so they can be harder or easier depending in your fitness level but basically these are the key exercises you should be doing to get fit and stay fit.

So far I have revealed my top four exercises, the squat, the press up, the posture corrector and the plank. Today I focus on the last of my top five and boy have I saved the best until last! The exercises I have focused on so far are strength, this last exercise will also help build strength but it is ultimately my favourite exercise for building cardiovascular fitness. It will get your heart rate up and keep it up! It’s the burpee.

Number Five – The Burpee

How to do it

  • Squat down and place your hands on the floor in front of you, just outside of your feet.

  • Jump both feet back so that you’re now in plank position.

  • Jump the feet back in toward the hands.

  • Explosively jump into the air, reaching your arms straight overhead.

  • For a lower impact and slightly easier version walk each foot out at a time instead of jumping.

What muscles does it work?

All of them! As you squat down into a burpee you will use all of your leg muscles, the quadriceps at the front of your thigh, the hamstring at the back of your legs and you gluteus maximus (your bottom) work together to control the movement and the muscles around your spine in your lower back engage for stability. As you thrust your legs back you use all these muscles again and your abs also come into play to stabilise your body into a plank position, now you are using your upper back muscles and your arms, chest and shoulders to bring yourself back up to standing.

How does it help increase fitness?

Burpees are one of the only bodyweight only exercises that work literally your entire body. They are also great at raising your heart rate which will increase your fitness levels by increasing the blood flow to your muscles, helping you burn fat and keep it off, strengthen your heart and boost your mood.

When should I do it?

As often as possible! You should include burpees in your regular fitness programme by doing them at least three times a week, try initially three sets of burpees, do as many as you can for 30 seconds and then rest for 30 seconds repeat twice more. My favorite of all challenges is the 100 burpee challenge, you can rest as often as you need as you attempt this challenge, do 10 at a time, 20 or all in one go!! Go on timing how long it takes you is seriously addictive - honest!

Our aim at Fit In Minutes is to provide you with daily exercise and nutrition solutions, to coach you towards individual success whatever that looks like to you so that you can feel fitter, healthier and know you have a way of fitting exercise into your life.

We look forward to helping you be the healthiest woman you can be, one step at a time.

Kirsty x

Fit in mind

Fit in body

Fit in your life


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