Get a full body strength and cardio workout with this February fitness challenge. It has a different combination of 6 high intensity exercises each day to keep you challenged and stop you from getting bored.

About the February fitness challenge

Intensity level: intermediate

Benefits: this is a full body workout, with exercises for all muscle groups

Safety: please read the general safety information here. Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need

Footwear: for the high impact exercises (side leaps, jog, jacks), you need trainers to absorb some of the impact.

Exercise mat: for the floor exercises you’ll need a mat or something similar to provide some cushioning. See an exercise mat buying guide here.

February fitness challenge chart

There are 10 exercises altogether and each day you do a different combination of 6 of these exercises. Reps/time for each exercise is:

• 30 seconds of the jumps, twists, mountain climbers and plank
• 30 reps of all the other exercises (30 on each leg where applicable)

Complete 3 sets (do all 6 exercises for the time/reps shown, then start again and repeat twice more).

The chart shows which exercises to do each day and instructions for the exercises are below the chart.

Exercise instructions

Warm up

Do these exercises each day to warm up:

Side bends – 6 to each side

 Arm circles – do 5

Knee lifts – do 16

Challenge exercises

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