Be a lounge wizard; Circuits help you get in shape without leaving your front room.

Byline: Lee McConnell 

CIRCUIT training is a great way to develop all-round fitness in minimal time.

This circuit is very basic and can be done at home with no equipment.

It will help develop strength and endurance and can be adapted to suit various levels of fitness.

This circuit could be added to the end of the 5k running sessions if you want to keep the number of sessions a week to a minimum or done as individual sessions to keep training time short.

It's also handy if you are travelling or on holiday.

I have even had my mum doing this circuit.

Exercises can be adapted to individual areas of the body.

It works arms, stomach and legs in that order and should be kept that way. Only replace a leg exercise with another leg exercise.

You can use dumbbells to add resistance to some of the exercises.

Sit up

THIS is basic. Keep your feet on the ground, knees bent and raise your shoulders off the ground, curving your spine upwards and lowering back down. Come up to a 30-degree angle.

Sit up LIE

on your back with your knees bent at 90 degrees and pointing in the air. Stretch one leg out and lower just above the ground, bring it back up and repeat with the other leg.

Lunges

THESE are really good. Keep everything at 90 degreese the forward and back legs.

Alternate side by side, going forward then back. They really work.

Tricep dip 

PUT your hands on a chair behind. Stretch your legs in front and lower yourself to the ground, then rise. You may put your feet on the floor and bend legs.

Press up

HAVE your hands just wider than your shoulders and make sure you keep your whole body flat. Lower your body as close to the ground as possiblee don't just lower your shoulders. Keep your stomach tight.

Squats

FEET shoulder width apart, lower yourself down until your hands touch your ankles. This is a good depth and means you don't need a mirror to watch how low you go.