For those that are looking to get fit, but do not have gym membership, then a good selection of home workouts is essential. Doing the same workout 3 times a week quickly gets boring. This home workout can easily be modified, while at the same time providing a great workout for people at all levels.

The workout consists of the following exercises, all of which have modifications, depending on fitness level, goals and energy levels on the day!

• Star jumps (a.k.a. jumping jacks)
• Squats
• Press ups
• Sit ups

The way to do this workout is to start with short sets, say just 10 repetitions of each exercise, but do them in quick succession. Then take a rest, get your breath back, and repeat. Just 3 circuits means doing 120 exercises, and 10 circuits will mean doing 400 exercises. Build up the number of repetitions per set, and/or the number of circuits as your fitness levels improve.

Do the squats steadily to start with (a quick squat lesson can be found here). To make the workout more energetic, add a jump on the squat, i.e. turn it into a plyometric workout. This builds more functional strength. If I wish to progress to weight training, then just add a bar.

The same applies to the press ups, which to start can be done slowly and steadily (which is actually harder, but more effective) or faster. To make them more energetic, attempt the do “clap ups”, i.e. do an explosive press up so that your hands leave the floor, clap once, then go back down.

With the sit-ups, simply add a twist - on each sit-up, twist left then right on the sit-up first, then alternative with right-left twists.

These four exercises will provide a great foundation. Later you can add more specific ones to suit you, such as bicep curls if you want to build up your arms like Andy Murray, or squat thrusts if you wish to get even fitter and do some traditional physical training exercises.

Don’t forget, you can blog your fitness progress here.

For more ideas for home workouts, see our circuit training section, or follow the 20 minute home workout. If you are looking to lose some fat, then our tips on losing belly fat may help you! Remember to work hard, but enjoy yourself too. That’s the Motley Way.