Fighting off a desk nap? Jump-start your heart. “A high-intensity lunchtime workout can give your body the boost it needs to power through the rest of the day,” says personal trainer James Batey. But you’ll need a fast workout that you can do anywhere. That’s what you’ll find below.

Perform these moves in order, spending one minute on each exercise – a total of five minutes for each set. Rest two minutes between sets, and don’t do the workout two days in a row.

Set 1

00:01 Calf Jump With Overhead Arms

Stand on your toes with your legs shoulder-width apart, and stretch your arms over your head. Jumpas if you were skipping with a rope. Repeat until the time expires.

00:02 Switch Split Jump

Start in a lunge position, knees bent. Clasp your hands behind your head. Jump and switch legs midair. Allow your body to descend into the next lunge, and immediately repeat the jump, minimising your timeon the ground.

00:03 Speed Sideshuffle Push-Up

From the push-up position, extend your right arm and leg as far to the right as possible. Bring your left arm and leg over so you’re back in the starting position. Shuffle 10 times back and forth.

00:04 Soft Jump Squat

Place a cone outside your right foot. Assume a squat position, bending your legs until they’re parallel to the ground. Jump over the cone sideways, landing gently with the cone outside your left foot.
Go back and forth.

00:05 Burpees

Do one push-up. Jump into a squat position. Raise your hands overhead and jump up, bringing your knees into your chest. Land on your toes and drop back into a squat. Kick your feet back into a pushup.


Break 1 00:05-00:07

Set 2

00:08 Bear Crawl

Assume a crawling position. Bend your elbows and knees, with your hips in the air. Pick a point and crawl towards it as fast as you can. Then move backwards using the same form, until you reach your starting position.

00:09 Pulsing Sumo Squat With Jump

Lower yourself into two consecutive squats, holding each for one second. As you rise out of the second squat, explode up and land while maintaining form. Repeat.

00:10 High Knees In Place

Sprint in place, driving your knees up to your chest. If you feel your legs lagging, hold your hands straight out in front and aim to connect your knees to your elbows.

00:11 Push-Up With Side Plank

Complete one pushup and then immediately push yourself into a side plank. Align your head, neck, shoulders, core and legs. Hold for 10 seconds. Repeat, alternating sides.

00:12 Jump Squat/Jumping Jacks

Stand with your hands behind your head. Lower your body until your thighs are parallel to the floor, then push up so your feet leave the floor. Land with bent knees, do five jumping jacks and repeat.

Break 2 00:12-00:14

Set 3

00:15 Bicycle Crunches

Lie on your back with your hands clasped behind your head. Lift both legs slightly off the ground. Touch your elbow to its opposite knee, alternating and moving quickly, as if you’re pedalling a bike.

00:16 Forward Distance Hop

With your feet hip-width apart, jump as far forwards as you can, using your arms to propel you. Land in a low squat position and immediately jump forwards again.

Basketball Shuffle

Stand with your feet shoulder-width apart. Bend your knees into a low squat; shuffle to your left for 10 seconds, then back to the right for 10 seconds.

00:18 Heels High

Sprint in place, bringing your heels up behind you, as if you’re kicking your own butt.

00:19 Kangaroo Hops

Stand with your legs slightly apart. Extend your arms out to your sides. Jump and drive your knees to your chest, using your arms to balance. Aim for 10 to 15 jumps in a minute