Whether you’re short on time or not too keen on braving the cold outdoors to exercise, here’s a solution for you. Try this mix-and-match circuit for a very quick total-body workout that you can do at home – no equipment needed. Just pick 4 moves from the top list and 4 from the bottom.

And you can skip the boredom by changing your choice every day.

## Cardio

- jumping jacks
- skipping
- star jumps
- jogging or marching in place
- high knees
- mountain climbers
- stair climbing or step-ups
- burpees or squat thrusts 

## Strength

- squats or chair position
- wall sits
- sit-ups or crunches
- hip lift or bridge position
- triceps dips on a chair
- lunges
- plank or side plank
- push-ups

Do each cardio exercise for 30 seconds and each strength exercise for 3 minutes. Once you’ve completed your 8 exercises (which should take around 14 minutes), repeat the set 2 to 3 more times for a longer workout.

*Remember to speak to a doctor before starting a new exercise routine.*

Home workout 1

You’ve probably heard that a good bedtime routine (lights down, TV and social media off, warm bath) can help you get a good night’s sleep – but it’s only part of the story. Your sleep strategy should actually start when you get up in the morning. 

One of the easiest and most effective changes you can make is to stop staying in bed for longer at weekends than you do during the week. Losing your lie-in may sound a bit harsh, but it’s worth it to help you sleep well every night. 

Why is this? Our bodies prefer to follow a regular pattern when it comes to sleep. So lying in because you don’t have to go to work can make it more difficult to sleep the following night, as it upsets your body’s natural rhythm.

Woman drawing the curtains and looking outside

You’ve probably heard that a good bedtime routine can help you get a good night’s sleep – but it’s only part of the story. Your sleep strategy should actually start when you get up in the morning. 

Actually, it’s a good idea to avoid caffeine for 6 hours before bed. So if you’re aiming to be asleep by 11pm, skip the coffee and tea from 5pm onwards.


False

Arianna Huffington

Try this morning habit for a good night’s sleep

So, you’re running 3 times a week – that’s enough, right? Actually, there’s another type of exercise you should be doing at least twice a week to look after your muscles and bones: strength exercises.

This secret ingredient in your exercise routine is all about working against resistance, to make your muscles work harder than usual. 

Good muscle-strengthening activities to try include:

- climbing stairs
- dancing energetically
- gardening – digging and shovelling rather than pruning
- hill walking
- cycling
- lifting weights
- push-ups, sit-ups and squats
- working with resistance bands
- yoga or Pilates

Dad exercising with his kids

So, you’re running 3 times a week – that’s enough, right? Actually, there’s another type of exercise you should be doing at least twice a week to look after your muscles and bones: strength exercises.

The number of push-ups you should be able to do depends on your gender and age, as well as your general fitness. 

Fit women should be able to do:
- 20 at 25 years old
- 19 at 35 years old
- 14 at 45 years old
- 10 at 55 years old or older

Fit men should be able to do:
- 28 at 25 years old
- 21 at 35 years old
- 16 at 45 years old
- 12 at 55 years old or older

Anonymous

Add the final piece to your fitness jigsaw

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

For example, the goals “I want to lose weight” and “I want to get fit” are a bit vague. But adding details can help to focus your mind – such as “I want to lose 3kg by 1 March” and “I want to run a 10K this year”. This is part of what’s known as the ‘SMART’ goal-setting approach. 

Your SMART goal should be:

S – specific
M – measurable
A – achievable
R – realistic
T – time-sensitive

This way, you’re more likely to reach your goal. And even if you start with something small, it will give you the confidence to try something more challenging next time.


Woman writing notes at a desk

Many of us start the new year with plans to make healthy changes, but it can be difficult to stick with these good intentions. How you set your goals, however, can help you maximise your chances of achieving them. 

Telling someone else your goals and asking them to give you feedback and support can give you more motivation to succeed and an extra sense of achievement.


Dr Phil, American TV host and author

The trick to setting a health goal and making it happen

Gentle stretching can release tension, help you get moving and make you feel more awake. Who doesn’t need that at the start of the day? And the best news is, you can do it before you even get out of bed.

This easy, in-bed stretch will help to open up your lower back – and it feels really good.

First, bend your knees. Then slowly roll them to one side, keeping them together and making sure your shoulders stay touching the bed. Keep your ankles together, too, so your top foot follows your bottom one. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back, then repeat on the other side.

You should now feel more alert, loosened in your lower back, and ready to take on the day.

Man stretching on the edge of the bed

Gentle stretching can release tension, help you get moving and make you feel more awake. This easy, in-bed stretch will help to open up your lower back – and it feels really good.

A slightly unstable surface can actually help you build core strength, as you have to use your stabilising muscles – much like if you work out on a foam mat or exercise ball.

Mahatma Gandhi

Try this stretch to set you up for the day

Omega-3 fats are essential for many of your body’s functions. They’re one of the two main types of what’s known as ‘polyunsaturated fat’ – the other is omega-6, found in vegetable and seed oils, and some nuts.

Polyunsaturated fats can help protect your heart by lowering the levels of LDL cholesterol in your blood. That’s the ‘bad’ cholesterol that can increase your risk of heart disease and stroke.

The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week. 

Oily fish include:

- mackerel
- sardines
- salmon
- trout
- herring (kippers)
- pilchards

If you don’t eat fish or you’re vegetarian or vegan, other good sources of omega-3 include walnuts, chia seeds, flaxseeds and flaxseed oil, Brussels sprouts and hemp.


Smoked salmon on bread

Omega-3 fats are essential for many of your body’s functions. The best source of omega-3 is oily fish, and it’s recommended that you eat at least 1 portion a week.

It's a good source of vitamin D, protein, some B vitamins and selenium.

True

Ayurvedic proverb

Love this good fat that helps keep your heart healthy

During the winter months, the nights are longer and the days are shorter. This means that we get less natural light during the day. 

A lack of sunlight can disrupt your sleep cycle and make you feel more sleepy during the day. This is because your body makes more of a hormone called melatonin. When it’s dark, your body produces melatonin to tell your brain that it’s time to sleep.

So if you’re feeling drowsy during the darker months, it’s a good idea to try to get more natural light during the day, to reduce melatonin production and help regulate your sleep cycle.

You could try:

- opening your curtains and blinds as soon as you wake up to let in the sunlight
- taking a 10- to 15-minute walk in the middle of the day
- making your work and home as light and airy as possible


Woman in red jumper

During the winter months, the nights are longer and the days are shorter. These tips will help you get more sunlight and beat drowsiness. 

Natural light helps to increase your serotonin levels, which can affect your mood, appetite and sleep.

Ralph Waldo Emerson

Bring in more natural light to help beat drowsiness

If you work at a desk or are prone to slouching, you could probably do with improving your posture. Practising some simple chair-based stretching is a quick and easy way to do this. 

Not only can it improve mobility, but it can also help to prevent and reduce aches, pains and tension in the muscles.

Try this easy-to-follow stretch by [NHS](https://www.nhs.uk/live-well/exercise/sitting-exercises/). It’s very gentle and can be done almost anywhere – all you need is a stable chair (without wheels):

1. Start by sitting upright and slightly away from the back of your chair. Your feet should be flat on the floor and your knees bent at right angles.
2. Steadily pull your shoulders towards the back of the chair and down towards the floor.
3. Extend your arms out to the sides of your body, at 45-degree angles, with your palms facing out.
4. Gently push your chest forward and up until you feel a stretch.
5. Hold this position for 5 to 10 seconds and repeat 5 times.
6. Do this exercise once a day.


Woman sitting at a desk

If you work at a desk or are prone to slouching, you could probably do with improving your posture. Practising some simple chair-based stretching is a quick and easy way to do this. 

Shockingly, people take a massive 28 million days off work due to issues with their muscles and bones.

28 million

Cindy Ann Peterson, author and style editor

An easy and quick stretch exercise to try at your desk

Short on time? Try this 'do-it-yourself' home workout. It takes just 15 minutes and needs no equipment.

The UK’s National Health Service recommends that all adults should do some type of exercise daily. It doesn’t matter what you do, just make sure you move your body. 