Smash your fitness goals with this ultimate home workout

Walking to warm up before a home workout is simple, safe and effective – so why wouldn’t you? Spend five minutes walking on the spot with purpose. Remember to swing your arms and if after five minutes you want to break out into a jog, you can.

Once you finally have your blood flowing and your muscles moving, it’s time to dynamically stretch. In particular, stretch your calves by taking a split stance with hands against a solid surface and pushing down through your heels.

Get your heart rate up, tone your muscles and just have fun by jumping. Imagine there’s a huge puddle in front of you and jump over it. Pretend there’s a ditch beside you and leap across it. What if a mouse appeared at your feet – you’d spring into the air with your feet hitting your butt, right?! These explosive exercises target your lower body, building strength while increasing cardio fitness.

Push-ups tone your chest, shoulders and arms, and there are lots of variations. For those with low upper body strength, start with push-ups against a wall, before progressing to push-ups on your knees and eventually on your toes. Whichever variation you choose, the push-up action is the same – place your hands shoulder-width apart and arms long. Bend your elbows and lower your chest towards the wall/ground. Push your hands, squeeze with your chest and return to the start position.

On your hands and knees, extend your opposite arm and leg. Squeeze all your leg muscles, especially your butt, and keep your shoulders down away from your ears as you look down. Keep the rest of your spine in neutral, then slide your ribs towards your tummy button, tilting your tailbone forward and up.

Squats target all your major muscle groups and you can do them any number of ways. Squat to a dining chair and stand up, perform regular squats with a jump or even sumo squats, which involve a wider stance. For a basic squat, start with your feet shoulder-width apart, toes slightly turned out. Keeping your chest up, belly braced and eyes on the horizon, sit back and down. Push through your feet, press wide with your knees and squeeze your butt as you stand up.

Sit on a chair edge, looking ahead. Hold on with the arms fully extended, separated at shoulder width. Legs will be extended forward, bent at the waist and perpendicular to your torso. Dip down, bending elbows, then come up again.