Keeping active and healthy

All of these routines count towards the recommended guidelines for weekly physical activity.

Regular exercise has been proven to help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke.

Research shows that physical activity can also boost self-esteem, energy, mood and sleep quality.

For more free exercise ideas, check out our other popular exercise programmes, such as the Couch to 5K running plan for beginners, Strength and Flex podcast, and the 10-minute workout series.