Working from home: Performance coach provides exercise tips

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Exercise is not only one of the easiest and quickest ways to lose weight, it also contributes to your general health and wellbeing. It is worth fitting exercise into your day because it will boost your energy too, making it easier for you to complete your daily tasks.

Any exercise you choose to do will help you become a more energised and healthier version of yourself.

Many fitness experts advise doing an exercise or sport you enjoy as you will be more likely to stick with it.

However, if you want to incorporate something quick and easy to your daily routine, you can do so by doing 20 minute workouts.

Cassie Georgouras, co-owner of F45 Shepherds Bush, a gym in north London, has shared her favourite workouts with

Cassie explained that her favourite exercise was “jumping lunges” – an easy fitness workout you can try out at home.

She said: “Jumping lunges is an exercise that you can continuously dial up and will continue to challenge you, no matter how many times you do it.”

The plank is another exercise you can try out at home, but Cassie said it is “overrated”.

“It serves a purpose if you are learning about alignment and the foundations of core stability, however there are a myriad of dynamic movement and compound exercises that deliver a lot more,” she explained.

The easiest way to add exercise to your daily routine is to plan, according to Cassie.

She said: “Always plan your workouts at the beginning of the week, add them to your calendar and make them non-negotiable.

“You never regret the workout you did.”

The gym owner added that everyone’s end goal when it comes to working out is different, and it doesn’t matter what yours is.

“I never want to hear the words ‘strong is the new skinny’ again,” Cassie said.

“For starters, the perception of skinny is based on appearance, whereas strong is based on ability.

“Everyone trains to achieve different goals. Training is highly personal, there is no place for judgement from anyone regardless of your appearance, ability or goals.”

Cassie explained that her 21 minute workout routine consists of doing different exercises in couplets, and each couplet should last 45 seconds before you take a 15 second rest.

“Do one set of each exercise before moving onto the next, for three rounds,” she said.

The couplets are squat jumps and push ups, fast feet runs and burpee tuck jumps, alternating jumping lunges and push ups, speed skaters and the plank.

Cassie said: “This workout uses functional movement patterns that requires coordinated effort from various systems in the body, so it will deliver solid results in a short amount of time.

“Master these movements and use them consistently and you will see progress in other areas of training.

“You will also be more agile and have a stronger core.”

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