Exercise and fitness

Hi, I'm Harrison and welcome to the Bupa HIIT workout we've got for you

today. What we're gonna be performing is five bodyweight exercises and they're going to

be utilising all of the major muscle groups. When we're performing the

exercises, we're going to be working for 30 seconds, we're going to be resting for 30

seconds and we're going to perform the exercises two times over. So it's going to

be a 10-minute workout. Now before we get started, it's imperative that we perform

a warm-up. I'm already warmed up, but I'm just going

to demonstrate a few small exercises that you can perform, just to make sure you're

ready for the exercise. You only have to do these for two to three minutes. So it could

just be something simple as running on the spot. Could just be some star jumps.

Could also do some very quick squats, which we'll actually be doing later on today, or

even just some simple lunges. So the first exercise we'll start off with is

the body squat. So with this one you can have your feet either hip-width apart or

slightly wider. You can even have your arms out in front of you or across your chest.

And what we want to do - I'll just do it from the side - but you want to make sure your

heels are flat on the ground throughout the movement. So rather than just go straight down into

that we want to pretend we're about to take a seat - so our hips are

immediately going to come out behind us. From there you want to ease yourself

down, as low as you're comfortable with, but ideally want to make sure that your

thighs are parallel to the floor. Keep your head up and just drive up through

the heels, squeeze the glutes together at the top as

well. Ease yourself down and then push up through the heels. So we're going to

start off with the squats. So it's going to be in three, two, one...

So arms out in front, ease yourself down, driving up through those heels okay, and

do this for 30 seconds.

From the side angle - again, hips out behind you. Try to get your thighs parallel to

the floor if you can. If you can't go as low as that that's

perfectly fine. Just remember to squeeze those glutes at the top. So not long

left - three, two, one... and rest. Okay so we've got thirty seconds rest now. Next one's going

to be the burpees. Just a reminder on the technique - arms down, legs back, legs

forward, and jump. If you want to make it more difficult immediately - hands down,

legs back, down into a push-up, and up. So ten seconds left.

Three, two, one... and go!

And again, for the more difficult one - down, up, and jump. Down, up and jump.

From the side angle...

Okay not long left... one second, and rest. Right so the next one

again is the mountain climbers. You're going to be on the floor for this one again.

It's always a good opportunity in these rest periods to take on a bit of water as

well. Okay so ten seconds left...

Right three, two, one... and start driving those knees. Keeping the

back nice and straight. We'll be working the abdominal region here.

Certainly gonna be working your upper body, having to hold your body weight up as

well. Again from the side angle - driving those knees. Okay that's it, keep

going. So this last few now... thirty seconds rest. The next exercise

is going to be running on the spot - so again, just to reiterate, nice upright

posture. Driving the knees up and using our arms to do that as well.

So you've got fifteen seconds left.

Doing really well guys! Ten seconds...

Alright not too long... four, three, two, one and go!

Really try and drive those knees up there. That's it! Really drive those

knees up. Pumping those arms! From the side angle - keep going, try and

keep those knees driving upwards! Okay keep going... ten seconds left...

keep going... last little bit... three, two, one and rest. So just a reminder for

the last exercise, the push ups. So you start on the floor, from the side angle,

again hands either side of your shoulders, off the toes, push yourself up, engage the

glutes and the muscles in your tummy area - and as I said, if it's too difficult, go off

the knees instead. Okay so that's our 10-second warning.

So just from this angle - okay three, two, one, and up!

Again, from the side angle. About 20 seconds left. Down, keep those glutes

squeezed together - the muscles in your bottom - try and get down

so your chest is almost on the ground. If it does get more difficult, go off the

knees. Right so three, two, one, and rest. Right well done guys! That's one circuit

done. So we've got another 25 seconds to go and then we repeat it again. As I said,

imperative you get the water on board. I don't know if like myself you fancy doing it in the

garden. Right, 10 seconds left...

Alright so back into the squats. Three, two, one and down.

Okay squeeze the glutes up, come up through the heels. If you do fancy

making it a spot more difficult, you can add a jump. So as you drive through the heels,

jump up, and down. Ten seconds left! Eight, seven, six, five... and rest. Next

one is burpees. 20 seconds. Keep with me guys. If you do feel like you need a little bit

longer, you can take a little bit longer than the 30 seconds rest. Certainly if you are doing it in the

heat, it is going to increase your core temperature a little bit quicker. Okay, so

three, two, one... hands down, legs back, down and jump.

That's the last round, we're really going to push it now, really try and get that heart rate

up. Again, from the side angle. 10 second warning... last one...

And another one, sneak it in! And rest. Three

exercises left guys, come on!

So back down into the mountain climbers.

Ten seconds left. So get back down into position now, holding that high

plank, and you really drive the knees for this one. And go! That's it, really drive

those knees up!

From the side angle.

That's it, keep going, 10 second warning... keep pushing, you're almost there!

Again 30 seconds rest. Last two exercises guys, come on! 15 seconds so

halfway through the rest period. Again high knees - give it our all on this one! And

three, two, one and go!

Keep driving those knees up! Upright posture.

Keep pushing, keep going! That was our ten second warning.

And stop. Right so last 30 second rest period. Down into the

push up position again. As I was saying, if you want to make it easier, go from the

knees. I might have to join you on that one! 10 seconds left.

Okay so get down into position now, we'll count you down - so three, two, one and go!

That's it! Try and maintain good technique if you can, certainly if you're doing it this way.

Again, side angle - keep the glutes engaged, good for

the bottom, and the core. That's our 10 second warning. On to my knees for this last bit.

Last few seconds. Well done guys, that's it, that's it completed! As we've been exercising at

such high intensity, we're gonna see that those waste products are going to start to build

up in our muscles. It's going to be imperative that we try and get the blood

flowing through the muscles again, to help to flush those out. And that can

just be done through some gentle running on the spot, okay. We'll try and couple

that with some static stretching as well. You can do that in your own

time, just going to stretch out the muscles that we've used. So bearing in mind

it's a full body workout, I recommend you try and hold each stretch for 30 seconds.

And do that for at least a few minutes. But whilst you're doing this, I'm

going to leave it there. Thank you very much for joining me again, hope you found it beneficial and I

hope you enjoy the rest of your day. Thank you!

Regular exercise has benefits for everyone.This information is based on

the UK recommendations for adults. You'd be surprised just how many benefits

there are and the good news is it can be as easy as getting off the bus a little

earlier. Throughout the week aim to do a 150 minutes of moderate activity.

This could be a brisk walk or cycling. Or you can do 75 minutes of vigorous activity

such as running, or you can do even shorted bouts of very vigorous activity

such as sprinting or climbing stairs. Or, you can do a mixture of intensities

aim to be physically active everyday. And the more you do the better.

So what are the benefits of regular exercise? Regular exercise is great for the heart

reducing your risk of stroke and cutting your chance of cardiovascular disease by a third

why not take a lunch time walk, leave your car at home

or up your walking pace when you're out and about.

Regular exercise keeps your muscles, bones and joints strong and functioning well.

It also helps preventing falls and fractures.

Try doing exercises that strengthen your muscles, bones and joints at least twice a week.

But remember, any is better than none.

Exercise burns calories and helps to maintain a healthy weight which in turn reduces your risk of many health problems.

But, be sure to maintain a healthy balanced diet along side exercise.

A healthy weight in turn reduces your risk of certain cancers.

In fact you can cut your risk of breast and bowel cancer by around a quarter, if you exercise regularly.

If you have children, encourage healthy habits and routines from a healthy age and they'll be more likely to continue

being active through life.

A healthy weight also reduces your chances of diabetes

It's estimated that around 3.5 million people in the UK have it.

Regular exercise is hugely important to help you reduce your risk of Type 2 diabetes

and if you have Type 2 diabetes, exercising regularly can help you manage it by lowering blood glucose levels.

Exercising regularly is also good for your mind,

it's thought that it can reduce your risk of developing depression and dementia.

Exercising can help relieve stress and anxiety and improve your mood.

[Music]. Use the great outdoors, it's a hit for your physical and mental health. There's no catch start reaping the benefits of exercise today.