It’s hard to think of a part of the body that isn’t worked during squats. Arms, you might say? But there are so many combination exercises you can create around the humble squat, grabbing a pair of dumbbells or a resistance band to incorporate bicep curls or tricep extensions. For the purposes of this post, I’m sticking to squat variations that primarily engage the muscles of your legs – glutes, quads, hamstrings and calves. Low- or high-impact, squats work the biggest muscles in your body and therefore help you hit the calorie-burning jackpot. They also create balance in the lower body – working the fronts and backs of your legs equally so you avoid common weaknesses like “lazy glutes”, and the chunky thighs and flat bum that can result from imbalances.

It’s time to get your glutes in gear. Work your way through the following 10 squat variations, and try pairing them with these plank exercises to complement your new toned tush with a slim, strong midsection.

Basic squat

Assume a shoulder-width stance and lower your hips back and down while your arms float in front of you for balance. Try to keep your shoulder blades pulling back – this will prevent any rounding of the spine and keep your chest facing up and forwards. Aim to get your thighs parallel with the floor, then pause at the bottom for a moment before slowly returning to a standing position. Think about contracting your glutes and hamstrings throughout to get the most bang for your buck!

Wall squat

To feel the heat in your thighs, take your squat to the wall and hold an isometric position for as long as possible. I love wall squats because they’re great for partner work – one person can perform tricep dips off the other’s thighs, then you can switch as part of a great bodyweight circuit routine. To start out, simply stand with your back against a wall and your feet about a foot from the skirting board. Sink down into your hips until your thighs are completely parallel with the floor. Engage your core and hold tight. 30 seconds is ideal for beginners, while more advanced exercisers should aim to surpass the minute mark!

Dumbbell overhead squat

Grab a pair of light dumbbells and hold them in an extended shoulder press position straight above your head. Sink into your basic squat without bending at the elbows. Remind yourself to pull your shoulders down your back throughout. The extra lever of your arms in the air will increase the challenge on your core – so you strengthen your tum while sculpting your bum.

Single leg stability squat

Another take on the isometric squat, this move activates more of the stabilising muscles around your knees and hips. It’s great for athletes who need to build up resilience to quick changes of direction and prevent injury from overtraining. Drop into a basic squat and pull your bellybutton into your spine as you hover your right leg off the floor. Extend the lifted foot to the back, then out to the side. Repeat all your reps on one side before switching over to even out your glutes!

Walking burpee squat

A great alternative to the high-impact burpee, the walking burpee squat will elevate your heartrate for a cardio burst that won’t put stress on your knees or shake the floorboards for those of us who live in creaky flats. Lower into a basic squat and plant your hands on the floor between your feet, then step one leg at a time into a plank position. Walk the legs back in and reverse the squat until you’re standing. That’s one rep.

Sumo squat

To work deeper into your adductors (those inner thigh muscles everyone stresses over during bikini season), heel-toe your starting stance until your feet are just wider than your shoulders. Make sure your toes are pointing out to 45 degrees, then drop into a squat and keep your knees tracking over your toes. The temptation will be to let your knees fall backwards, but by squeezing your adductors and resisting this temptation you’ll get a beautiful streamlining contraction through your thighs.

Deep side squat

Assume the same wide stance as above, but drop your butt back and to the side so your hip falls over your ankle on the same side. Plant your elbow inside the knee and let the other toe come off the floor. As well as building up tons of strength in the working glute, you’ll stretch and lengthen the inner thigh.

Calf-activating squat

Preparing for your basic squat, lift your heels, tuck your pelvis and squeeze your lower abdominals to stabilise your body from top to toe. Keeping your back flat, lower your hips back and down into a parallel squat. Complete 10-15 full reps on your tip toes, then get an extra ‘burn’ in your calves by pausing at the bottom of the position and lower and lift your heels. You may need to shake out your legs after this one.

Touch down squat jumps

Watch out for creaky floorboards on this one. Combine your cardio with conditioning and take your basic squat up a notch with a bit of explosive lift-off. Lower into a squat and touch your fingertips to the floor on either side of your ankles before pushing upwards with maximum force. Gently bend your knees as you land and lower straight into your next rep. Keep this one smooth and steady. Warning: your breath will want to race ahead – that’s a sign you’re working hard.

Frog squat shuffle

Time to take that dynamic squat jump one step further – or forward. From the back of your mat or workout space, lower into a deep squat and explode up and ahead by a few feet. Land in a soft squat and maintain that position as you ‘shuffle’ your feet to the start position. Don’t stop moving. Just know that your fitness is skyrocketing with every rep.

Want to see variations of more of your favourite exercises? I always take suggestions on board, so please let me know how I can help to inspire your workouts! 

Bad backs have become one of the most common plights of office workers, and the symptoms are hitting us earlier and earlier. My husband is just 32 and he regularly sees a physio to contend with painful pressure on his sacral spine caused by long hours at his desk. A colleague of mine at Sweaty Betty (repeatedly recognised as having the UK’s healthiest employees) has also raised concerns about back pain and poor posture, so she asked me to train with her once a week to help rebalance her upper body.

I’m personally thrilled that spine health has become the topic du jour because, aside from my appreciation of a well-sculpted back, I’ve always prioritised the posterior in my own workout programmes to prevent spinal misalignment and better support my body through all other exercises and activities. These three exercises are a great addition to your floor work and ideal for gradually building up your strength by choosing the best adaptation for you.

Extended plank with front raise and row

Take an extended plank position with your feet in a wide stance and a dumbbell to your side. Make sure you feel secure in that posture, with your hips parallel to the floor and your belly button glued into your spine. Now hold the dumbbell in one hand and slowly raise it to shoulder height in front of you, then row it up to your obliques with your elbow pointing directly to the ceiling. No wriggling hips! Repeat all your reps on one side (I suggest 8-12), then switch over.

Adaptation: If you start to dip through your lower back or feel overly tempted to raise your butt to the ceiling, drop to your knees, tuck your pelvis and engage your core to maintain a single straight line from your ankles to your head. You can also perform this movement without weight – the element of instability can be enough to improve the muscular balance around your spine.

Resistance band back raise

Lie flat on your stomach with your arms extended above your head, holding a resistance band with just enough tension to engage the muscles around your shoulder blades. Now breathe in as you slowly curl your head and shoulders off the mat, then breathe out to row the resistance band in towards your chest. Try to keep steady tension in the band throughout. Extend your arms as you inhale and lower down on the exhale. Do 10-12 reps.

Adaptation: If you feel too much pressure on your lower back, lose the resistance band and try it without using added resistance. Or take your hands beside your ears and simply lift and lower your shoulders off the floor, removing the row from the exercise.

Windshield wipers

Turn over to your back and take your legs to a table top or extended 45 degree position, keeping your lower back glued to the floor and your core switched on. Maintain this ‘corset’ feeling as you slowly lower your legs towards the floor on your right side, keeping your left shoulder in contact with the floor. Now slowly return to the centre and repeat to the left. Repeat this slow ‘tick tock’ motion 8-12 times.

Adaptation: Keep your knees bent in tabletop position to reduce the pressure on your lower back as you twist from side to side. Only go as far as feels comfortable for you – reduce the range of motion if you begin to feel as though you need momentum to get back to the central position.

Plus, the non-negotiable stretch… 

You may not think that stretching your hamstrings has any impact on your back, but tightness through the thighs is one of the most common reasons for lower back pain. When your hamstrings are tight, they pull down on your pelvis and the strain has a domino effect up the spine. Prolonged tightness can eventually compress the discs in the lumbar and sacral spine – pair that with hours at your desk and you risk developing unsightly hunchback tendencies. Take your pick: Clark Kent or Quasimodo? Queen Grimhilde (Snow White’s wicked witch) or Mulan?

The key to an effective hamstring stretch is holding it long enough. Set your time on your iPhone to 60 seconds – and don’t stop short! I like to wrap a towel around my foot to gradually increase the stretch, extending the leg straight with each in breath and relaxing it further towards the forehead with each out breath. Switch legs. Now get up, and stand tall.

Are there any other niggling weaknesses you’d like to address? Let me know in a comment below so I can plan a post to support your training!

I was so excited when several of you told me last week’s workout helped you overcome obstacles to exercising at home. Many of you said you’d either skipped workouts because you didn’t want to disturb your neighbours, or you’d wasted money on noise-absorbing mats that didn’t do the trick. In this second instalment, I give you a 20 minute circuit that uses only your bodyweight for resistance and makes you sweat by working multiple muscle groups across a wide range of motion. As it requires zero equipment and minimal space, it’s a great option for keeping fit over Christmas. Do it alone or pair it with the no-noise dumbbell workout from last week for a longer, more intense training session (you know, when the guilt sets in after devouring an entire box of truffles…).

How it’s done 

Perform each move in the full-body circuit below for 45 seconds, and leave no rest between exercises. When you’ve completed the circuit, rest for 30 seconds and repeat twice more.

Single leg squat and reach 

Ready. Steady. (I mean really steady). Go! Hover your right leg over the floor and stay strong through the core as you squat very low and reach down in front of your standing left leg. Don’t allow your right foot to touch the ground. Pause at the bottom, then return to standing and shoot your arms above your head. Perform a full 45 seconds on one side before switching legs.

Sliding single leg bridge 

Come down to the floor and lie on your back with your feet close to your bottom. Press through your heels to come into a full bridge position – the front to your body should look like a 45-degree ski jump (no bumps or dips to trip anyone up!). Taking the weight out of your left leg while maintaining level hips, slide your left heel along the floor and slowly slide it back to the start. Repeat all your reps on one side before switching over. Your glutes and hamstrings should feel hot and heavy after the full 1.5 minutes!

Single leg tricep dips 

Time to give your legs a rest. Resume the bridge position but place your hands on the floor behind you. Make sure your elbows are pointing straight back as you press away from the floor. Switch legs around the 20 second mark, or make this move slightly easier by placing both feet on the ground.

Lateral press-ups 

Turn over and place your hands directly beneath your shoulders. Make sure you have a bit of space either side of you – you’re going to cover a lot of ground with this press-up. Take your right hand as far out to the right as possible and lower your chest until it’s hovering just about the floor. Press back to the start then plant your left hand as far out to the left as possible and lower to the floor. By covering a greater distance, your heart has to pump faster to keep up and your back and core muscles work extra hard to stabilise you.

Two-way forearm plank 

Now those abs are warmed up, let’s crank up the challenge. From a high plank position, lift your right leg behind you and crunch it in to your left elbow. Extend it behind you then bring it up to the outside of your right elbow – you should feel a very intense contraction in your obliques. Perform a full 45 seconds on this side before repeating the sequence on the left.

Alternating crunch and V-up 

Almost done! This one is a great for retaining (or recovering) a flat stomach over the holidays. Contract your abdominals and gently lift your shoulders off the floor. Slowly lower, then explode off the floor and simultaneously lift your legs. Think about coming down to the floor with as much control as you come up – that’s where you’ll feel (and see) the change.

You’ve done it! Take a 30 second break, then run through the whole thing twice more.

Thank you for following this short workout series! I’m always open to suggestions and happy to take requests, so do let me know if there are any particular workouts you’d like to see on Fit Brit Collective! 

If, like me, your living room floor is directly above someone else’s bedroom, you’ll understand my reticence at tuck jumping my neighbours awake in the mornings. Or knocking the dust off their roof as an unwanted reminder that they’re well overdue a spring clean. But sometimes, like in the busy lead up to Christmas, the only time we can squeeze in a workout is at home, sandwiched between our work, personal and social commitments. That’s why I’ve developed this no-noise high-intensity workout to make sure you’re taking as much care over your waistlines as you are over that gargantuan Christmas to do list.

How’s it work?

Instead of jumping around, I use compound movements to maximise the blood flow around the body and get your heart pumping without setting off the neighbours. By incorporating light dumbbells, you’re also working against resistance and calling your deep inner abdominis muscles into action (the ones that provide a nice flat base for your six-pack). As an added bonus, the low-impact nature of the routine also means it’s gentle on your joints – useful when you’re packing a few extra pounds after inhaling that Christmas turkey.

More to come

If you want a little more, I’ll be posting a second no-noise high-intensity circuit at the same time next week, which works great as an addition to this one or performed on alternate days.

Let’s get started

Perform each move in the full-body circuit below for 45 seconds, and leave no rest between exercises. When you’ve completed the circuit, rest for 30 seconds and repeat twice more. If you don’t have a set of light dumbbells (I’m using 1.5kg), fill up a couple of 500ml water bottles instead. It should take you roughly 20 minutes – just enough time to counterbalance that extra mince pie.

Side steps with lateral raises

This move will warm up your cardiovascular (read: fat burning) system and switch on the muscles in your core, shoulders and arms. As you take two steps out to the right, raise your arms out to the sides, staying in sync with your feet. Repeat to the left. The longer and straighter your arm extensions, the greater the challenge and benefit.

Squat with overhead press and leg extensions

Holding your dumbbells in front of your shoulders, drop into a mid-stance squat. Think about pressing your butt directly back and down, while keeping your core engaged so your chest remains facing forward. As you come up, take most of your weight in the left leg and extend your right leg out to the side. Press the dumbbells directly overhead at the same time. Simultaneously lower your leg and the dumbbells, and repeat on the other side.

Reverse lunge with bicep curls

Assume a wide reverse lunge stance, holding the dumbbells by your side. Bend your front leg and drop your back knee towards the floor as you curl the dumbbells into your shoulders. Keep everything above the elbow completely still, isolating the contraction in your lower arms. Return to standing as you lower the weights.

Reverse lunge with robin hoods

Assume the same wide reverse lunge stance on the opposite leg. This time, as you lower your back knee towards the floor, raise one dumbbell long and straight out in front you and row the other one up and in to your shoulder. You should look like you’re stringing a bow. Lower your arms and return to standing, then switch arms for alternating reps.

Speed walking burpee

A traditional burpee is likely to shake the chandeliers below, but that’s not necessary when this variation is perfectly effective at spiking your heart rate and recruiting multiple muscle groups. From a high plank position, step one foot up to your hand on the same side, then repeat with the opposite foot. You should be in a low squat position. Now explode up and reach your hands to the ceiling. Return your hands to the floor and walk each respective foot back into a plank. The key to this move is speed and control.

Standing oblique crunch with overhead press

From standing, hold one dumbbell directly overhead on your right side and contract your obliques as you lower your elbow and bring your right knee out and up to meet it. Lower your leg and extend the dumbbell with control. Repeat for 45 seconds on one side, then repeat for a further 45 seconds on the other side.

Squat hold with arm punches

To complete the circuit, lower into a squat (thighs parallel with the floor, please!) and hold your dumbbells in front of your chest. Holding your lower body absolutely still, punch the right dumbbell across your body and quickly follow with your left. This should be fast, but not so fast that you lose control and can’t feel the twist through your core.

Well done! Take a 30 second break, then run through the whole thing twice more.

Come back next Monday for the second no-noise high-intensity workout, and feel free to leave feedback in a comment below. (PS. I’ve only just discovered how to create GIFs so I promise to make the exercise demonstrations a little more fluid going forward!)

If there’s one abs exercise you should incorporate into your weekly regime, it’s the plank. That’s because it’s an incredible all-rounder that works the rectus abdominis (the muscles making up your ‘six pack’), the obliques and the hip flexors (responsible for that all-desirable V-shape below your navel). You may be just starting out and aiming to hold the plank for a full minute, or you may have been planking for years and ready to increase the challenge. These 10 variations will keep your body guessing and ensure you never get bored. (And if you do get bored, you’re not working hard enough!)

Traditional plank

Everyone can benefit from going back to basics and revisiting good technique. Good planking practice starts with a strong traditional plank. Concentrate on ‘gluing’ your abs to your ribs and creating a level line from your shoulders to your heels – no lifting your butt in the air! You can rest on your forearms or hands, always keeping your shoulders directly above your point of contact on the floor. Try to lift from the floor rather than pressing into it, and relax in your shoulders so they don’t bunch up around your ears. To reduce the pressure on your lower back, spread your feet wider on the floor. To go harder, decrease your stability by bringing your feet closer together.

Dolphin plank

To incorporate more of your back and shoulders, start from a traditional plank on your forearms and push from your shoulders so your butt moves towards the ceiling in a downward dog style V. Hold for a second at the top, then return to the start. Perform 10-15 slow, steady reps.

Get-up plank

From a traditional plank on your forearms – your leg stance wide – contract your abs really hard as you place one palm on the floor and push up to a high plank one side at a time. Avoid rolling through the hips as much as possible. Lower down (steady now), then do the same on the other side. Aim for 10 reps in total – 5 on each side.

Superman plank

Time to throw off your balance. From either a forearm or high plank, slowly reach foreward with your right arm and up and back with your left leg. Make your spine as long as possible. Hold for 15-30 seconds, then repeat with the opposite arm and leg.

Spiderman plank

Add 360 degree definition with this oblique-crunching plank. Again, start from a traditional plank with your legs hip width apart and stabilise your body using your core. Then lift your right leg and turn your knee out as you bring it to touch your elbow on the same side. Pause for a moment, then return your leg and repeat all your reps before changing sides. You can also perform this one with a resistance band wrapped around your heel, contracting the glute as you extend the leg back to the start (watch my resistance band workout for full instructions).

Plank with leg lifts

From a forearm plank, feet hip width apart, flex your foot and squeeze your right leg a few inches towards the ceiling. Avoid lifting your hips or sinking in your lower back. Continue pulsing through your right leg until you feel the burn deep into your glutes, then repeat on the other side.

Rock n’ roll plank

This four-dimensional plank sees you move side to side and back to forth to dig deeper into your internal obliques, all while toning your arms and shoulders. Start on your forearms with your heels flexed towards the ceiling, then stay stable through the shoulders as you gently rock your right hip towards the floor, reverse to the left, rock back through your heels, and finally forward over your palms. Return to your stable forearm plank and repeat.

Decline plank

A real shoulder burner, you have to fight even more gravity to keep your core and spine strong with your feet resting on an elevated platform (note – beware swivel chairs!). From this pose, you can even incorporate leg lifts or try lifting one hand at a time to ‘tap’ the opposite shoulder.

Weighted plank (AKA: At-home saucepan plank)

Great for working on your traditional plank technique, with an added challenge for your core. Have a friend place a weight plate  or similar flat on the centre of your back as you squeeze your tum really tight and resist any temptation to sink through your spine.

Plyometric plank

To boost your heart rate and burn more calories, add a plyometric twist to your plank. From a traditional forearm or high plank, your feet touching in the middle, jump your legs as far out as possible then return to the start. Make the movement fast but controlled, staying strong and stable from your hips to your shoulders.

Customise your plank

There are so many ways to vary the plank and combine techniques to keep this amazing move both interesting and challenging. Try get-ups with a plyometric jump. Do the rock n’ roller with one leg lifted. Pause in a leg lift plank to add a hamstring squeeze into every rep. These are just 10 variations to get you started and inspire you to get more creative with your workouts.

Would you like to see variations for other classic workout moves? Let me know which ones in the comments below and I’ll prepare a post just for you!

Despite the massive rise in interval-based exercise programmes, I’m always surprised by how many blank faces I see when I talk about ‘HIIT’. HIIT stands for ‘high-intensity interval training’, and it’s essentially about adding heart rate boosting moves into a workout in order to burn more calories in less time. Shorter, more intense workouts are also good for muscle retention, as long periods of cardio can cause stress hormones to spike and eat away at muscle mass. But how do you know when you’ve entered the HIIT zone? Here are the five HIIT checks I do during every workout to make sure I’m getting maximum benefits.

1. You’re not thinking about anything else. If you’re really working to your maximum effort, you’ll be so consumed by the exercise that there’s no way your mind can wander. It’s a form of escapism exclusive to HIIT.

2. You only finish an exercise when you can’t physically complete another rep. HIIT isn’t about completing a pre-determined 10, 12 or 15 reps – it’s about exhausting a particular muscle group until you genuinely need a recovery.

3. Talking is near impossible. If you’re chatting about your weekend, you’re not in the HIIT zone. Save the catch-up for after your workout, because true HIIT training is sweaty, breathless business.

4. Every muscle is engaged. The best way to push your heart rate higher is to get your full body involved. If the cells in your upper and lower body are demanding oxygen at the same time, your heart has to work harder and faster to pump fresh blood in different directions.

5. You feel energised post-workout – if a little shaky. Unlike endurance work, which can break down muscle tissue and leave you feeling weary, HIIT burns primarily through your glycogen stores and fat reserves to reduce any symptoms of physical and psychological fatigue. My favourite time for a HIIT workout is over lunch, so I return to my desk feeling alert and invigorated.