Freeletics could help you get fit without the fuss of going to the gym

Need an extra push? Freeletics could be your new personal trainer — and you don’t even need a gym.

Some people stick to their workout plans like clockwork, hitting the gym at 7am sharp every morning without fail, while others need to chop and change plans constantly just to squeeze in a super-fast home session.

Whatever your style, there’s no denying that a little help can go a long way when it comes to workout ideas and motivation.

A personal trainer isn’t for everyone — you need set amounts of time and money to commit to it — but it’s a great feeling to leave the thinking to someone else and just lace up your trainers and get on with it.

The Freeletics app provides tonnes of high-intensity workouts suited to your needs and goals, and you can even do it without leaving your house.

The sequence here is Freeletics’ Thanatanos workout. It’s super simple and requires no kit at all — so there are no excuses. Sorry!

How to do it: Do four sets of the following: Knee press-up x 10 reps Crunch x 15 reps Mountain climber x 25 reps 30 secs’ rest Stand-up x 10 reps Burpee x 15 reps Mountain climber x 25 reps 60 secs’ rest

Climber

Areas trained: STOMACH, CORE, BOTTOM

Technique:

• Place your hands and feet on the ground with your body in a straight line.
• Move one foot in and up to hip level before returning that foot to the starting position.
• Alternate and move your other foot in to your hip level. Doing both sides counts as one repetition.
• Repeat.

SAFETY TIP: During the exercise, keep your core tight

Crunch

Area trained: STOMACH

Technique:

• Lie on the ground with your feet flat, knees up and hands by your temples.
• Squeeze your stomach tight as you lift your upper body up and touch your knees with your hands.
• Lean back to the floor, reaching your hands behind your head as it touches the floor again.
• Repeat.

SAFETY TIP: Your glutes and feet should touch the ground at all times

Knee press-up

Areas trained: TRICEPS, CHEST, SHOULDERS

Technique:

• Start with your chest, knees and hands on the floor — hands under your shoulders.
• Move your hips with your body as you push yourself up until your arms are straight.
• Slowly bend your elbows and lower your chest until it reaches the ground and you’re back in the starting position.
• Repeat for your allotted reps.

SAFETY TIP: Keep glutes and abdominal muscles tight throughout the exercise

Burpee

Areas trained: SHOULDERS, BACK, CORE, QUADS, GLUTES

Technique:

• Stand up straight. In one motion, crouch down to place your hands on the ground.
• Spring your feet back until your body is straight. Keep your arms straight and your shoulders, hips and heels in one straight line.
• Jump both feet back towards your hands again and immediately jump up as high as you can.
• Land softly and repeat.

HOT TIP: Your posture should stay tight and the movement should be fluid

Stand up

Areas trained: CORE, GLUTES, QUADS

Technique:

• Lie on your back with your legs bent, feet flat on the floor and hands behind your head.
• Move your body up in a swinging motion, body off the ground and tucking your knees up towards your chest, feet off the ground.
• As you go into this motion, place your hands on the floor by your sides and push yourself up into a standing position.
• Jump up with your body straight and your hands behind your head.
• Land softly and return to the bringing your upper your sides and push start. Repeat.

HOT TIP: Do this at a fast pace to raise your heart rate