Work Up A Sweat


This workout is all about getting the heart rate up and burning some calories. 

It will work on your cardio fitness and also endurance of the legs.

What you need

Water bottle, towel, a pair of trainers, comfortable clothing, banging tunes!


8-9 mins dependant on breaks

A timer helper

Download an app on your phone to beep every thirty seconds.

Unsure of any moves? Check out our tutorials to learn how to do the moves safely and effectively!

Warm up:

30 seconds power march

10 squats

5 hip circles clockwise, 5 hip circles anti clockwise

30 seconds jog on the spot

10 Backwards lunge with torso twists


30 secs Squat side kick

30 secs squat lunge jumps

60 secs shuffle/spotty dogs

30 secs side plank

30 secs push up on knees or toes

30 secs side plank

30 secs modified burpee

30 secs ladder run

30 secs full burpee

60 secs arm and leg extension

30 secs mountain climbers

30 secs squat jump


Take a break, recover, have a drink and repeat up to x3

Home Workout Disclaimer

You should always consult your physician or other healthcare provider before starting an exercise program. You are choosing to undertake these workouts consenting to the following:

☑️ I understand that there is a risk of injury associated with participating in any new fitness routine and especially the ArcSport SHE CAN home workouts.

☑️ I hereby assume full responsibility for any and all injuries, losses and damages that I incur while attending, exercising or participating in ArcSport activities. I hereby waive all claims against ArcSport, its instructors, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

Arc Sport UNSW

P:(02) 9065 0937

A:Upstairs, Sam Cracknell Pavilion, off Lower Main Walkway