Let's get physical! Here's your homework

Right now, one of our priorities should be trying to keep ourselves healthy and positive. What better way to get the serotonin (feel good hormone) kicking in than by doing some exercise.

Exercising at home is absolutely possible – in fact you can achieve great levels of fitness without gym equipment. The important thing is to know what exercises to do and of course find the motivation to do it! So I've put together my top tips on how to get yourself motivated, and a simple routine to try at home.

Ways to stay motivated!

1. Exercise with a friend – OK so right now we can't physically be with our friends in the same room, but we can be together virtually. So ask a friend to be your workout buddy. Get a video call going and prop your phone up so you can encourage each other and workout together. Being accountable to someone else helps you stay on track as you don't want to let the other person down!
2. Use online resources & fitness DVDs – there are loads of workout videos on YouTube. Having someone shout instructions at you is much easier and more motivating than putting together your own routine. Or now is the perfect time to dig out your old fitness DVDs – Jillian Michaels, Davina, Charlie Brooks, Darcey Bussell, Kelly Holmes, Martine McCutcheon, Rosemary Conley, Nell McAndrews – we've got the calorie burn for all of these workout DVDs and loads more in the Nutracheck exercise database.
3. Get into a routine – having some structure for your day is important, whether you are now working at home or not. Many people prefer exercising in the morning when their energy levels are higher, and you can get it done for the day. But right now we have the opportunity of working out when it IS your optimum exercise time. Choose your daily time slot and stick to it. (If it helps, write it on a wall calendar for a sense of commitment – and satisfaction when you've completed it!)
4. Make fitness fun, include the kids! – If you have a young family, exercise together. It's a good way to occupy the kids for half an hour and keeps you fit too. Get the dance mat out – or just bust out some moves to your favourite tunes. If you have Wii Fit, just search for the activity in the Nutracheck exercise database if you want to check your personal calorie burn.

At home total body workout

Give this no equipment required, complete body workout a go in your home – it takes 20 minutes! Some of these exercises can be adapted depending on your ability – for example, do press-ups on your knees or on your toes, and only squat as far as is comfortable. If some of these are outside of your personal capabilities, it's important you skip them. I'll also be sharing other options for at home workouts for a wider range of abilities – so watch this space!

Warm up

Start by jogging on the spot for 1 minute to raise your heart rate and get your muscles warm.

Next swing your arms around in big circles – first backwards for 10 rotations, then forwards, to loosen up your upper body.

Workout

Complete each of the below exercises for 30 seconds each. Once you've completed a circuit, rest for 1 minute, then repeat the circuit. Complete the circuit 4 times in total.

Cool down

Once you've finished your workout, it's important to cool down and stretch your body and the muscles used. Hold each of the below stretches for 10-15 seconds:

Note:The faster you complete each movement, the harder you will work. But make sure you maintain correct form!