Not everyone has time to get to the gym – the environment is just not right for you or sometimes a gym membership is beyond the budget – so here are some easy quick workouts you can do at home.

1. Step ups: Stepping up and down can be excellent exercise for your legs and get your heart rate up. If you have a short flight of stairs at home – that’s perfect – but even one or two steps is enough to use for this exercise. Step up two or three stairs and back down again at least 10 times without stopping. Rest for 10 seconds and repeat. Now hold the bannister and bunny jump up two steps and bunny jump back down at least five times. Rest for 20 seconds and repeat from the beginning.

2. Russian Twists: Sit on the ground, knees bent, with a towel or yoga mat underneath you. Lean back at a 45-degree angle (approximately) while maintaining a straight upper body posture. Lift your arms to shoulder height and twist your arms from left to right allowing your upper body to follow your arms. Repeat this motion for 30 seconds, rest for 10 seconds and then repeat three times. If this gets too easy and you would like a bit more of a challenge you can repeat the exercise while holding a bag of rice or a litre of water in a bottle.

3. Wall Sits: Lean your back against a wall with your knees at a 90-degree angle. Hold this squat position for 30 seconds, then rest for 10 seconds and repeat three times. If this gets too easy and you would like a bit more of a challenge you can repeat the exercise in a slightly lower squat.