The ticket to getting results is to challenge your body.
Push yourself and get results by putting your body through these five challenges. Try to beat your scores each time.
Why? Challenges you to use your core and keep your hips and spine neutral.
How? Start a stopwatch. Assume a plank position on elbows and toes. If your core is strong you can hold for 1 minute easily. Hold for over 2 minutes and you can have my job.
Aim for: Beginners: hold for 1 minute, intermediate: 2 minutes, advanced: 3 minutes.
See our video on how to do the plank.
Why? High-intensity cardio is super-effective for fitness and fat loss.
How? Set up markers eight large steps apart. Start your watch and see how many times you can run between them. Touch them with alternating hands after each length. Count your lengths. Accelerating faster and changing direction quicker will improve your score. You can also try changing the number of strides between markers.
Aim for: Beginners: aim for 15 runs in 1 minute, intermediate: aim for 20, advanced: aim for 25.
Why? Tones the chest and arms and works the core.
How? You can do these on your knees (pictured) or toes. Have your hands just wider than shoulder width, at chest height, your gaze 15cm-20cm in front of your fingers and body straight. Your chest must touch the ground on every rep and your elbows must lock at the top.
Aim for: Beginners: aim for 15 push-ups, intermediate: aim for 25, advanced: aim for 30.
See our video on how to do push-ups.
Why? Even I’m bad at this, but it will make my abs stronger.
How? Prop yourself up between two chairs, elbows straight, body at a right angle. Raise both feet and hold your legs horizontal to the ground for as long as you can. The longer you can hold them up, the stronger your abs are.
Aim for: Beginners: hold for 10 seconds, intermediate: 20 seconds, advanced: 30 seconds.
Why? This works your whole body and is killer cardio.
How? Hold a medicine ball under your chin and tuck your elbows into your ribs. Squat, then stand and throw the ball to a spot about 2.4m (3m for men) up on a wall. When it bounces back, catch it above your head and go into the next rep.
Aim for: Beginners: aim to do 100 in 8 minutes, intermediate: aim for 6 minutes, advanced: aim for 4 minutes.
Karen Reedman, 40, is a mother of three and a personal trainer.