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Most of us are clueless in the gym and just have to hope our DIY fitness routines are doing something to our overall fitness levels.
Now personal trainers at a London gym have devised an eight-step routine which will target key muscle groups across the body - and there's no equipment required.
The routine follows the Tabata training method, which offers a high-intensity interval training workout with exercises that last four minutes.
The functional exercises, which include burpees and squats, are great for training the body for day-to-day activities and will provide you with strength, stability, and power.
Here we show you the eight simple exercises, with handy photos to make getting started even easier...
Nicki Petitt, trainer at F45 gym in Tooting, south London, demonstrates the starting position for the high to low plank, part of the eight-step routine devised to workout the whole body
BEFORE YOU START
Zoe Jones, trainer at F45 gym in Tooting, south London, who devised the routine, said: 'These exercises target the whole or specific areas of the body, and raise the heart rate due to the Tabata style - ultra-high-intensity exercises in a specific 20 seconds on, 10-seconds-off interval - and circuit structure.
'This way of working out allows little time for rest, forcing the body to work really hard, use more energy and burn more calories.
1. TRICEP DIPS
Tricep dips target: Triceps. Place hands either side of your hips on the box and keep your bottom close to box, feet flat on floor, lower hips. Don't: Drop chest or split legs
Start the routine off with tricep dips – these primarily work your triceps, but also engages your chest and shoulders.
They're great for banishing bingo wings and making your upper body significantly stronger, as well increasing overall strength.
2. BICYCLE CRUNCHES
Bicycle crunches target: Core. Keep your shoulders off the floor, crunch elbow to alternate knee on every rep. Don’t: Round back or pull neck to chest
Next are bicycle crunches – one of the most effective exercises for strengthening your ab muscles.
They specifically target the upper abs and obliques and are great for tummy toning.
3. HIGH TO LOW PLANKS
High to low planks target: Core and upper body. Start on forearms, shoulders placed in line with hands, legs wide to maintain stability and still hips. Don't: Rock the hips or position bottom too high in the air
High to low planks strengthen the abdominal muscles and will help you to achieve a flat tummy.
As well as working your core, high to low planks also use your body weight to sculpt your shoulders and arms.
4. PRISONER SQUATS
Prisoner squats target: Lower body - glutes and quads. Stand with legs shoulder width apart, hands level with ears, sit back into hips, effort through the heels to return to standing. Don't: Dip chest, round your back, look down or return to standing on toes
Prisoner squats are a lower body exercise with emphasis on the quads, hamstrings and glutes.
The legs are the largest body part, so working the leg muscles requires more energy, meaning your body will have to burn more calories.
Having your hands behind your head helps you to engage your core and also stabilise the muscles in your back and shoulders too.
5. BEAR CRAWL
Bear crawl target: Full body. Start on hands and knees with a flat back, legs bent at 90 degrees, keeping shins low to the ground, crawl 4 paces forward, 4 paces back. Don’t: open body position too wide or position bottom high in the air
The bear crawl challenges every muscle in the body including the shoulders, chest, glutes and legs.
The core also gets an incredible workout as the exercise requires engagement of the core muscles throughout the entire movement.
Bear crawls are also great for improving total body fitness and body coordination.
6. PRESS UPS
Press ups target: Upper body, chest and core. Hands facing forwards flat on floor. Engage core and lower chest to the floor. Don't: Lead with neck or dip your hips. Regression: onto knees
Press ups are a fast and effective exercise for building overall strength and increasing muscle definition.
Pulling the abdominal muscles in tightly will also strengthen the lower back and core muscles.
They're also great for improving your posture and preventing lower back injuries.
Burpees target: Full body. From standing, squat down to plank, lower chest to floor. Immediately return your feet back into squat position, jump up and raise arms above head. Maintain a strong body and engaged core throughout. Don’t: Arch hips to the floor
Most people love to hate burpees, but they are a full body strength training exercise that raises the energy levels and gets the heart rate up.
With every rep, you'll work your arms, chest, quads, glutes, hamstrings and abs.
Adding burpees to any workout routine will help to burn fat, speed up the metabolism and boost endurance and stamina.
8. MOUNTAIN CLIMBERS
Mountain climbers target: Core and upper body. Place shoulders in line with hands, core engaged, flat body, drive knees towards chest Don’t: round your back, dip your hips or place hands too far forward
Finish the routine off with mountain climbers. They're a great exercise for raising the heart rate, strengthening the lower abdominals and getting those coveted ‘V lines’, all whilst burning fat.
They are also great for shaping and toning the biceps and triceps and improving posture.