Make the most of exercising with your man with this 30-minute workout from exercise physiologist Jonathan Cawte.

Workout date
30-minute workout date

Complete six x five-minute laps.

One lap equals:

•    90-second walk/run

•    10 x squats

With your feet hip-width apart and your chest and chin up, bend your knees until your hips are at knee height.

•    10 x lunges

Step forward, allowing your heel to hit the ground first, dropping your back knee to the floor. Return to a standing position and repeat with your other leg.

•    10 x push-ups

Place your hands on a park bench or the floor and keep your body straight as you push up. Keep your body (shoulders to ankles) straight by activating the core.

•    10 x sit-ups

Lying on your back with one hand on top of the other, squeeze your behind and raise your upper body as quick as you can, taking your elbows to your knees.

•    10 x leg raises

Lying on your back, place your hands under your lower back and press down onto your hands. Keep pressing down as you extend your feet forward to the ground and back.

•    One-minute rest.

The run and exercises should take four minutes. If it takes more than four minutes, decrease the number of repetitions. If it takes less than four minutes, increase the distance of the walk or run. For the very fit or if you are much fitter than your partner, increase the number of repetitions so that you finish each exercise at the same time.

First date? You’ll share a common interest and avoid awkward silences. There are heaps of online dating sites for fitness singles that cater to those searching for love, friendship or just a reliable workout partner. Check out:;; We’re game if you are!

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