No time? Twenty minutes is enough to get properly out of breath and train your core. This is a short circuit program you can add to your strength training or use on its own when life is busy.
It's intermediate because it gets your heart rate up hard. If you're new to training, start with the beginner home program first, or use the low-impact options for everything.
Who it's for
- You already move regularly and want to improve your fitness.
- You have 20 minutes, three times a week.
- No equipment, small space.
Check first: heart problems, high blood pressure that isn't controlled, pregnancy, or joint problems that hate jumping? Get advice, and use the low-impact options.
The weekly schedule
| Monday | Wednesday | Friday |
|---|---|---|
| Circuit A | Circuit B | Circuit A |
Next week swap: B, A, B. Combine with two strength sessions a week if you can.
Warm-up (3 minutes)
1 minute marching, 30 seconds arm circles, 10 slow squats, 10 slow mountain climbers, 30 seconds jumping jacks or step jacks.
How the circuits work
Work for the time shown, rest for the time shown, move to the next exercise. After the last exercise, rest 60 seconds and start again. 3 rounds.
| Week | Work | Rest |
|---|---|---|
| 1 | 30 s | 30 s |
| 2 | 35 s | 25 s |
| 3 | 40 s | 20 s |
| 4 | 40 s | 20 s, plus a 4th round if you can |
Circuit A
| Exercise | Low-impact option |
|---|---|
| Jumping jacks | Marching with arm raises |
| Squat | Squat to a chair |
| Mountain climbers | Slow mountain climbers |
| Dead bug | Dead bug with bent knees only |
| High knees | Fast marching |
| High plank shoulder taps | Shoulder taps from knees |
Circuit B
| Exercise | Low-impact option |
|---|---|
| Burpees | Step back, step in, stand up (no jump) |
| Reverse lunge | Reverse lunge holding a chair |
| Skater hops | Lateral step and reach |
| Bicycle crunch | Dead bug |
| Jump squat | Fast squat to a chair, up on the toes |
| Hollow body tuck | Dead bug |
The exercises
Jumping jacks
Squat
Mountain climbers
Hips stay low, shoulders over hands. Fast but controlled.
Dead bug
High knees
High plank shoulder taps
Feet wider makes it easier. Hips don't swing.
Burpees
Hands down, feet back, feet in, stand or jump. Land softly. Step back instead of jumping if your wrists, knees or lungs say no.
Reverse lunge
Skater hops
Jump sideways onto one leg, land softly with a bent knee, jump back. Make the jumps smaller before you make them sloppy.
Bicycle crunch
Slow. Elbow towards the opposite knee.
Jump squat
Land softly, sink straight into the next squat.
Hollow body tuck
Lower back pressed into the floor.
How hard should it feel?
Use the talk test: by the end of each round, you should only be able to say a few words at a time. Not a full sentence. But you should never feel dizzy, sick or have chest pain. If you do, stop.
Form first. When your form breaks down, slow down or switch to the low-impact option for the rest of that interval.
After 4 weeks
- Repeat with 45 seconds work / 15 seconds rest, or
- Keep the circuits as 2 "finishers" a week after your strength sessions (just 2 rounds), and focus on one of the strength programs.
Common questions
Will this burn belly fat? It burns calories and gets you fitter. Belly fat is mostly decided in the kitchen. And no exercise burns fat from one specific spot.
Can I do it every day? Not at this intensity. Three days, with walking or strength work in between.
My neighbours hate the jumping. Use the low-impact options. You'll still get a solid workout.
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