This is a good circuit training style aerobics workout. It includes running, jumping jacks, squat thrusts, mountain climbers, push ups, side shuffles and side lunges and much more. A 15 minute workout like this will really help you to get fit. It can be done anywhere too, either at home, or in the gym, or incorporated into a martial arts or any other sports training session.

The workout starts with running, then jumping jacks, and then holding the plank. The plank is an excellent exercise to strengthen the back and core muscles. From the plank slow mountain climbers are done, then the speed is increased. After these go straight into press ups. Jogging is done with butt kicks and side shuffles.

The main benefits of this workout are:

• Improving your general fitness, i.e. cardio-vascular fitness
• Increasing leg strength, and toning the legs, thighs and butt
• Works the upper body, strengthening and toning arms and shoulder (but not to make bulky)
• Improves core strength, tightening the abdominal muscles and helping to get a flatter tummy

General benefits of this form of aerobic / bodyweight training are:

• Strengthening the heart muscle, to improve its pumping efficiency and reduce the resting heart rate;
• Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure;
• Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body.

The exercises in this video form a simple circuit. This video only lasts 4 minutes, but to do a full workout you just repeat the circuit a few times. As you increase your fitness aim to work harder for longer. Also work on building up the number of lunges and press ups done, as these will help to build muscle, which is a great help in losing weight and getting fitter. If you are working out at home, then simple jogging gently on the spot is fine, or use a skipping rope for the cardio warmup at the beginning.