Need a great workout to do at home? You might be looking for a routine you can gradually add some resistance to, in order to better measure your progress. Alternatively, you might want to work out with a partner, despite the fact you're at two different fitness levels.
This aerobics-style workout incorporates many of the best exercises for weight loss while keeping things low-impact, so it's perfect for beginners and other exercisers concerned about their joint health. However, you can also grab yourself a pair of adjustable dumbbells and up the intensity.
This workout comes from Daniel and Alexandra Bartlett of the Body Project, and has racked up a huge eight million views on YouTube. It closely follows HIIT principles, in that you work for one minute, and rest for 15 seconds.
Daniel said: "It's simple, there's not much thinking which has to go on. What I love about it is that it's all levels. You can follow along at my pace, or grab some weights to follow along with Alex for some extra juice.
"Pause whenever you have to. It's your workout."
Check out the workout in full below:
Watch the high-intensity, low-impact workout below:
Low-impact workouts don't mean low-intensity, as this heart-pumping cardio workout demonstrates. Using weights to add resistance will make you sweat, as research from Quincy College found that "ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg."
The researchers also found the benefits of resistance training include "improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem".
But if you're not quite ready to add weights to your workout just yet, you can do these moves without any added resistance in order to get your body accustomed to the exercises. Once you're in a bit of a habit, you can begin adding dumbbells, resistance bands, or even water bottles to start; anything you can hold firmly in your hands to increase resistance will do.
However, eventually, you might want to progress to larger weights, using barbells to try and develop muscle more efficiently. We've got guides to the most popular barbell exercises (which also happen to be among the best for building muscle) include the bench press, squat and deadlift.
Matt Evans is an experienced health and fitness journalist and News Editor at Fit&Well, covering all things exercise and nutrition on the Fit&Well website. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.
Build bigger arms with this 15-minute upper body dumbbell workout
Workout This short session works your upper body, develops arm muscle, and boosts your metabolism
By James Frew • Published
Best protein powder for women to promote recovery and build muscle
Buying guide The best protein powder for women helps you recover faster and hit your fitness goals
By Maddy Biddulph • Published