Exercise Fitness First Health and Fitness Expert Paul Cheesman bring you top tips to help you get fit for summer with some cardio tips which will help burn fat and tone up whilst increasing endurance and stamina.

Do these for 30 minutes a day and you will be on your way to your perfect beach bum and tum.

Squat Jump

Squats help to give your leg muscles a workout and increase heart rate, so stand with your feet shoulder width apart and bend your legs and arms about 90 degrees at the same time. Ensure your thighs are parallel to the floor and now jump as high as you can go. Perform eight to ten reps, adjusting to your fitness level.

Jump Rope

Help to enhance your footwork, coordination and balance. A great exercise that you can do in the park or garden and will not only help you get fit but also make you feel like a kid again. Practice different combinations as you become more confident and increase the intensity of jumping as your fitness progresses.


Work your entire body and bend down with your hands placed on the floor and shoot both of your legs backwards into a push-up position and bring them back to your chest quickly. Repeat the exercise for between eight to ten reps.


Work your triceps, shoulders and chest with the push-up. It is important to keep your back straight and for an all over workout, ensure your core muscles are kept tightened and your body is kept in a straight line throughout the movement. Push-ups are a daunting thing when it comes to us girls, so the closer your knees are to your waist, the easier the movement will be. Adjust your position according to your progress and ability. Start with eight to ten push ups and increase as your stamina enhances.

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