All you need – a rope and room to swing it and you’ve got yourself a fantastic cardio workout that you can fit in anytime during your day!

Sit Ups

Situps target your abdominal muscles – particularly the rectus abdominis – which are engaged while helping to support and stabilize your body.

Standing Knee Raise

Up, two, three, four! Get those knees up in front! Also know as ‘high knees’ or ‘marching on the spot’. A great exercise for elevating your heart rate without the use of any equipment!

Walkout to Push Up

Pretty sure that this one is related to the burpee! This exercise uses a full range of muscles, so it’s a great cardio workout! Burn calories, burn!

Lateral Jumps

It’s just a jump to the left, then the a… okay, well not quite time warping, but side to side jumps!


A simple exercise that you can perform without any equipment, crunches work your upper abdominals.

Standing toe touches

Touching your toes from standing with a leg raise! Add a bit of cardio to being able to touch your toes!

Push Ups

Strength conditioner for the chest and triceps, bonus calorie burn! Performing push ups regularly will also contribute to your core stability.


Lunges are a great lower body workout. If you find that you are getting knee pain when performing lunges, it could be because you are not performing them correctly.

Flutter Kicks

Your lower abs will know they are alive with this one!