30 secs - Side plank with hip dips on right: From side plank position (balancing on one forearm and both feet), dip your hips toward the ground then come back up to a straight position. Tap each shoulder with the opposite hand, then do a push-up. Recover for one minute between circuits.Ĭircuit 2: The plank parade 30 secs - Shoulder taps + push ups: Start in push-up position. Recover for 30 seconds and repeat this circuit one more time. 30 secs - Basketballer jumps: Jump up and shoot your ball in the hoop, over and over. 30 secs - Skater slides: Get low and jump/slide side-to-side tapping the toe behind you. 30 secs - Ski moguls: Keep your feet close together and hop side to side with imaginary poles. This workout is great to get your heart pumping and to build strength.ģ0 secs - Footballers: Take a wide stance and do small quick runs as quick as you can.
Rest for one minute before moving on to the next circuit. Perform each exercise in the circuit for 30 seconds, rest for 30 seconds, then repeat once. There are four circuits, each with four exercises. "You'll have to work, but I try to bring some joy into the work," says Shaw. This high-intensity interval workout is challenging, but fun. The workout below requires no equipment other than some space on the floor. Be creative." If you're a spinner or a treadmill runner, says Shaw, get on your bike or start running outside. "Fill a backpack and make it a kettlebell. She also says that a lot of basic equipment can be improvised. I worked with a client who did the workout from her bathroom, for example," says Shaw. "You may need to get creative with your workout space, depending on your situation. Space and equipment are two important things to consider. And anyone can get a good workout including strength training with minimal or no equipment, just using their bodyweight. Most of us will be able to cobble together enough heavy objects at home to build strength. "Working out is one of the few things we can do, and it's great for our physical and mental health," says Shaw. Melissa-Jane Shaw, founder of Soul Fuel fitness studio, thinks we can adjust our routines to safely get fit while keeping our social distance, and she shares a fun HIIT workout below that will do the trick, even if you have no equipment.
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