Whether you’re in South Beach Miami or The Costa Del Sol, Spain I’m sure you’re enjoying your summer holidays. We understand that your holiday is a time to relax and by all means enjoy the richer foods and the cocktails by the beach. But there needs to be a compromise, if you’re enjoying a couple of drinks, don’t let your weight loss journey suffer. I have created an easy to do, quick and fun circuit style exercise programme. Perform this routine every other day it can take less than 10 minutes and is a great way to maintain your fitness and keep your weight under control.

These bodyweight exercises require very little space and nearly no equipment and will give you a workout that combines strength, endurance and flexibility.

Each set will consist of 3 exercises which will be performed straight after one another. Aim for 30 seconds on each exercise with a 1 minute rest between sets. These circuits can be repeated as many times as you like, dependant on your fitness levels and available time.

Set 1

• squat jumps – 30 seconds
• push ups – 30 seconds
• isometric wall sit – 30 seconds

Rest – 1 minute

Set 2

• jump lunges – 30 seconds
• plank – 30 seconds
• tricep dips – 30 seconds (these can be done with hands on a chair and heels resting on bed)

Rest – 1 minute

Set 3

• star jumps – 30 seconds
• burpees – 30 seconds
• laying face down – towel rows under chin – 30 seconds

Rest – 1 minute

Set 4

• abs bicycle – 30 second
• single leg raises – alternating legs – 30 seconds
• russian twists holding towel – pulling towel apart to keep tension on – 30 seconds

If you perform this circuit once it takes less than 10 minutes to complete, so is a great way to start off your day. You can also get your partner, friend or family members involved to make it more fun. Why not pair up on the push up…face each other in a push up position, lower your chest towards the floor and touch hands each time you push yourself back up to the starting position.

If variety is what you need, why not try mixing this up with a swim or a long walk. And then there’s the go to exercise of all holidays…the morning beach run! But remember not to do this bare foot as it can cause injury. So make sure you put on your trainers and enjoy the morning sunrise before it gets too hot.

Enjoy the Summer break and come back fresh and ready to carry on with your health and fitness journey once back in London.

Joe