Tier 2 - 10 minute Workouts - Week 1

These are workouts from the Back Garden Blitz  Programme

Complete the workouts in the correct order.

Some of the workouts do include the use of a skipping rope, gliders,  dumbells, step & swiss ball. The exercises can be performed without the equipment.


Skipping - do high knee sprints on the spot.

Dumbells  - use filled 4pint plastic milk bottles

Swiss Ball - Just use the floor or a large cushion

Step - floor , low table, edge of the sofa or bottom stair.

Gliders - Paper plates on a smooth floor - plastic plates or hotel room service menus! on carpet.


Day 1: Fitness Test

Metabolic Conditioning  - 20s/10s

Upper Body Blitz  - 35s/10s

Equipment – Mat      (Optional: Skipping rope, Step, Dumbbells, Gliders)

Body  HIIT 40s/20s

Dumbell HIIT 45s/15s

Equipment – Dumbells, step, mat

Cardio skipping 45s/15s

Equipment – Skipping Rope


20 minute walk - stretches & foam rolling - see Workout Support 

Week 2