Lunch-Break Blasters

Fighting off an afternoon snooze? Jumpstart 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 here.

THE LUNCHTIME WORKOUT
Perform these moves in order, spending one minute on each exercise - a total of five minutes for each set. Rest for 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. Jump as if you were skipping rope. Repeat for one minute.

00:02
SWITCH SPLIT JUMP
Start in a lunge position, knees bent. Clasp your hands behind your head. Jump and switch legs in midair. Allow your body to descend into the next lunge, and immediately repeat the jump, minimising your time on the ground.

00:03
SPEEDSIDE SHUFFLE PUSH-UP
From the push-up position, extend your right arm and leg as far to your right as possible. Bring your left arm and leg over so you're back in the starting position. Shuffle 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.

00:0
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 push-up. Repeat.'''

Set 2
00:07

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 backward using the same form, until you reach the starting position.

00:08
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.

00:09
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.

00:10
PUSH-UP WITH SIDE PLANK
Complete one push-up and then immediately push yourself into a side plank. Align your head, neck, shoulders, core and legs. Hold for 10 seconds. Repeat, alternating sides.

00:11
JUMP SQUAT WITH STAR JUMPS
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 star jumps, and repeat.'''

Set 3
00:13
BICYCLE CRUNCHES
Lie on your back with 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.

00:14
FORWARD DISTANCE HOP
With your feet hip-width apart, jump as far forward as you can, using your arms to propel you. Land in a low squat position and immediately jump forward again.

00:15
BASKETBALL SHUFFLE
Stand with your feet shoulder-width apart. Bend your knees into a low squat and shuffle to your left for 10 seconds, then back to the right for 10 seconds.

00:16
HIGH HEELS'
Sprint in place, bringing your heels up behind you, as if you're kicking your bum.

00:17
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 for balance. Aim for 10-15 jumps in a minute.