Kick-starting a healthy fitness routine needn’t cost a cent. So long as it’s a balanced routine that provides a mix of cardio, strength and relaxation exercises – and you stick to it like glue. Celebrity fitness trainer Donna Aston recommends always warming up and cooling down properly, and following this simple program to get results:
> Stand in front of a step and place one foot on top of the step.
> Begin by alternating feet on the step, touching it with only a light tap. Focus on keeping your weight over the foot in contact with the floor.
> Keep up a quick pace for one minute, rest for one minute, and continue until you have completed five rounds.
> Starting at the base of the staircase, sprint to the top one step at a time.
> Once you reach the top, walk down and then repeat the sprint as soon as you reach the bottom.
> Continue sprints for one minute, rest for one minute, and continue until you have completed five rounds.
TIP: Ensure you are wearing appropriate running shoes with adequate grip and, if needed, use a handrail for balance and safety.
WANT TO WORK OUT HARDER?
Try clearing two or more steps at a time on the way up!
> Begin in a standing position with feet shoulder-width apart.
> Lower your hips into a squat and place your hands on the floor in front of you.
> Jump both feet back, keeping your core tight to avoid pressure on your lower back.
> Immediately return your feet to the squat position.
> Leap up as high as possible from the squat position with your arms overhead, landing with “soft” knees.
> Repeat as many times as possible in one minute. > Rest for one minute, then continue until you have completed five rounds.
Leave out the “jump” and simply stand instead.
Add a push-up at the “bottom” of the burpee to make it more challenging.