This first workout I take you outdoors for a great cardio hit to start the week and there is no equipment required.

Not only will this fun workout start the week off by flooding the body with a bucket load of endorphins, it will also keep you burning through fat stores all day long.

Head in to week 1 feeling 110%

To begin with, complete a 5 minute warm up by going for a little jog / power walk, jigging around to some tunes or practicing a few of the moves in the workout – anything that gets your body warm and supple.

Then complete each of the rounds below, resting for 1-minute in-between each. If you are feeling really motivated – repeat!

Round 1

100 meter sprint + 10 fast squats

100 Butt kickers  + 10 bent over body weight rows

Round 2

100 meter sprint – 10 Reverse lunge (each side)

100 Butt kickers  + 10 Push ups

Round 3

100 meter sprint* + 10 Crunches

100 Butt kickers  + 10 hip raise

Remember it’s important you now cool down so now go for a little walk and stretch it out.