Kick-start your heart rate and metabolism by focusing on the biggest muscles in your body first: your quads, hamstrings and glutes

The single-leg stance adds an extra stability element to a squat movement that fires up the core and challenges your balance. You’ll notice all those lesser-used stabiliser muscles activating to keep you centred.


Standing on your left foot, place your right foot on the bench and press against it with the ball of your foot, heel lifted. Actively engage your core as you bend your left knee, coming down as low as your strength and balance allows. Watch that you keep your chest lifted and do not let the knee collapse inward or slide forward past your toes. As you exhale, push up through the heel of your standing leg to return to the starting position. Repeat for 10-15 repetitions and switch legs.

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