A 20-minute, equipment-free workout you can do in your living room

Getting fit needn’t put you out of pocket. New research by The Journal of Physiology has found that 20-minute body-weight HIIT (high-intensity interval training)workouts performed at home are as effective as lab-controlled sessions (comparable to an instructor-led gym class). Try this equipment-free circuit and get fit on the cheap.

Do each of these exercises for one minute, with 15 seconds’ rest between moves. Complete three circuits.

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How: Stand tall, feet hip-width apart. Lift one leg up and lunge to the side, keeping the other leg straight. Push back up to the starting position. Repeat on opposite leg.

Why: It works the sides of your glutes (gluteus medius), which are important stabiliser muscles for the hip joint.

How: Find a chair or table. Slide your bum off it, legs extended. Straighten your arms and lower your body until your elbows are at a 90-degree angle. Return to start and repeat.

Why: Strengthens the shoulders and arms to help your running posture.

How: Stand tall, feet hip-width apart. Go down into a squat position and explode off the floor, jumping as high as you can. Allow your knees to bend to 45 degrees when you land.

Why: Strengthens the glutes and builds explosive power.

How: Drop into a press-up position. With your core braced, bring one knee towards your chest, then return it to the starting position. Repeat the movement with your other leg; repeat as fast as you can.

Why: It’s a great full-body workout.