Kieran Keenan is an advanced personal trainer and the owner of Fitsquad. Here, he shares his eight favourite exercises and explains why they work.

1. Spiderman Plank, 20-25 secs, 2-3 sets
You don't need to be a web-slinging superhero to do this exercise! The Spiderman Plank can give you a full-body workout toning your abs, building flexibility in your hips and thighs and strengthening your arms, back and core muscles.

Spiderman Plank Start
Spiderman Plank
  • Start in the basic plank position either resting your weight on your forearms or on your hands with your arms straight.  
  • Toes should be tucked under and be sure to keep your body in a straight line from head to toe.  
  • Engage your abs, lift one foot off the floor, flex your knee and try to touch your knee back towards starting position by straightening your leg.  
  • Repeat the same steps for the opposite leg.
Spiderman Plank
Spiderman Plank

2.  The Walkout Push-Up, 8-12 reps, 2-3 sets
The Walkout Push-up is a bodyweight exercise that strengthens the core while also improving muscular strength and endurance of the chest, shoulders and arms. It also stretches out your legs, glutes and lower back.

  • Stand tall with your shoulders pulled back and your arms relaxed at your side.  
  • Bend at your hips and knees and lower your body down to the floor.  
  • Walk out hands into a push-up position and perform a single push-up.  
  • Beginners drop knees to the floor and perform a push-up.  
  • Walk your hands back to starting position, stand back up tall and repeat.
The Walkout Push-Up

3. Squat Jumps, 8-12 reps, 2-3 sets
A bodyweight squat is a great exercise but, to up the ante, you should consider the Squat Jump. Not only will adding in a jump spice up any training session that is starting to get dull, but this movement will also improve your cardiovascular fitness, burn body fat, tone and strengthen your hips, glutes, quadriceps and calves.

  • Stand with your feet shoulder width apart.
  • Start by doing a regular squat by flexing your knees dropping your hips down in line or slightly below your knee joints.
  • Engage core and jump up explosively.
  • Beginners drop down to quarter squat.
  • When you land, lower your body back into the squat position to complete one rep.  
  • Land as quietly as possible on your feet and repeat movement.

4. Borrower Squat, 8-12 reps, 2-3 sets
Squatting is one of those exercises people love to hate. You can see huge progress from squatting and it’s such a simple exercise yet causes the biggest burn. Squats not only help to build leg and glute muscle but they also help with balance, fat burning and core strength.

  • Stand with feet hip-width apart.
  • Drop down into a squat position and stay low.  
  • Jump your legs out to shoulder-width distance then return back reset position.  
  • The aim is not to jump your body up and down, the movement should be from the hips and you should have minimal movement.

5. Sprinting on the Spot, 20-25 secs, 2-3 sets
If you want to get fit faster, increase stamina, burn lots of calories in a short time and boost your metabolism then consider Sprinting on the Spot.

  • Stand with feet hip-width and arms by your sides, keep your back straight and head up.
  • Begin by running on the spot then gradually increase your speed until you are sprinting.  
  • Pump your arms as fast as you can and lift your knees up to your chest, high and fast.  
  • Keep your abdominals engaged.  
  • Continue the movement.

6. Burpee, 8-12 reps, 2-3 sets
The Burpee is a full-body strength training exercise and the ultimate example of functional fitness.  With every rep, you’ll work your arms, chest, quads, glutes, hamstrings and abdominals. The Burpee will help you burn body fat, spikes your metabolism in less time than any other exercise on the market.


  • Standing with feet hip-width stance, drop hands to floor.
  • Walk back with your left and right leg
  • Walk back in with your left and your right leg
  • Stand up straight


  • Standing with feet hip-width stance, drop hands to floor
  • Kick back legs to straight arm, plant and hold
  • Kick feet forward 
  • Stand up straight


  • Standing with feet hip-width stance, drop hands to floor
  • Kick back legs, drop full body to the floor with toes tucked under
  • Kick feet forward
  • Jump up and clap hands over head.


7. Side Lunge, 8-12 reps, 2-3 sets
The Side Lunge is a great exercise because it works the sides of the glutes (gluteus medius) which are important stabiliser muscles for the hip joint. Moving in a different direction also helps you work your quadricep muscles from another angle.  It is also a great way to target your inner and outer thighs which is guaranteed to give you leaner legs.

  • Standing with your feet close together, toes pointed straight forward.  
  • Step out with your right foot to the side as wide as possible.  
  • Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left side and keeping both soles of the feet on the ground with toes pointed straight forward.  
  • Powerfully punch your right heel into the floor to push yourself back to the full standing start position.  
  • Repeat on the other side and continue left to right side.

8. Tuck Jumps, 8-12 reps, 2-3 sets
The Tuck Jump is a great bodyweight movement for workouts with limited space and/or equipment.  Whether you are travelling, looking for a quick metabolic burner at a crowded gym or simply trying to do some outdoor fitness, Tuck Jumps demand high amounts of energy when performed.

Tuck Jumps develop power and will help you to sprint faster by developing fast-twitch muscle fibres along with strengthening and toning your hips, glutes, quads and calves.

  • Stand with your feet between hip and shoulder width and hands by your side. Keep your back straight and tummy tight.  
  • Get down into a quarter squat. Put all your force into the move by jumping into the air as high as you can, trying to bring your knees to your chest.  
  • When you come down, land softly so it does not become stressful for your knee joint. 


  • Stand with your feet between hip and shoulder width, arms extended in front of shoulders with your left and right hands placed over one another, alternating lifting your left and right knee up to touch hands.