Aerobic exercise

Well done on completing last week’s cardio challenge. This week we are going to ramp it up again.

• For beginners: Jog for four minutes, walk for one and repeat until you reach 40 minutes. Alternatively, try a three-minute jog/two-minute walk.

• For non-beginners: Jog for six minutes, walk for one minute and repeat until you reach 42 minutes.

Remember to finish your cardio session with your stretches from last week: hamstring, hip-flexors, quadriceps (thighs), calf and achilles.

The four-minute workout

High-intensity interval training delivers real results. Do the eight exercises listed below for 20 seconds each, with a 10-second break in between, for a four-minute workout. Repeat the circuit twice. Use the timer on your phone or simply follow Juliet in the demonstration video at www.irishcountryliving.tv. For a more advanced workout, do each exercise for 30 seconds, with a 10-second break.

Diet tip

Try to reduce the amount of bread you eat this week. For example, if you have a sandwich at lunch, don’t have toast in the morning. When having bread, choose wholemeal, wholegrain or rye. As an alternative at lunchtime, try a wholemeal pitta with tuna/chicken and lettuce, tomato and spring onions, with a teaspoon of relish mixed with some natural yoghurt for your dressing. For more calcium and protein, have a 100g/125g portion of Irish yoghurt, e.g. Glenisk or Glenilen.

Four-minute workout

1. High knees: Jog on the spot, bringing your knees up as high as you can.

2. Ab curl: Lie on your back with knees bent upwards, feet firmly on the floor. Placing your fingers on your temples, look straight up at the ceiling, pick a point to focus on and raise yourself up for your first ab curl. Slowly return to start position and then repeat.

3. Jumping jacks:Standing straight, “jump” your legs out to the side while raising your arms parallel to the floor. Jump back to starting position and repeat.

4. Squats: Standing straight with your feet more than shoulder-width apart, sink to a squat position, keeping your head up and your back straight. Return to starting position a little faster and repeat.

5. Plank: Lying on your front, lift yourself onto your forearms and knees, then straighten your legs and raise your body to create a plank shape. Hold for 20 seconds.

6. Knee drivers: Assuming a push-up position, drive your knees towards your chest in a running-like motion, going in and out as fast as you can.

7. Bicycle curls:As with the ab curl, except touch your right elbow to your left knee as your raise yourself up, keeping your right leg extended three inches off the floor as you do this. Repeat by touching your left elbow to right knee etc.

8. Lunges: Stand straight with legs hip-distance apart. Step forward with your right foot, then bend both knees at the same time. Hold, return to starting position and repeat with opposite leg.