Stair sprints or running on the spot

A flight of stairs with a minimum of five steps is sufficient. Sprint to the top using double steps, touch the floor at the top. Repeat, going down as fast as possible. Using single steps, touch the floor and return. Repeat the exercise 20 times. If you dont have stairs, a good alternative is running on the spot. Lifting the knees waist height, alternating the legs.

Welcome to week four in our five-part fitness challenge.

If you having been following us and doing the exercises, then well done. This week we will focus on nutrition and its value.

Personal trainer Romeo Brand said a well-balanced diet will give you all the energy you need to keep active throughout the day, and the nutrients essential for growth and repair. This will help you stay strong and healthy and prevent diet-related illnesses.

Speaking about weight control, Romeo said eating a healthy diet that includes lots of fruit, vegetables, whole grains and a moderate amount of fats, meat and dairy can help you maintain a steady weight.

“Having a good variety of these foods every day leaves less room for foods that are high in fat and sugar, a leading cause of weight gain.”


Do 20 reps of each exercise.

Rest no longer than 10 to 15 seconds between exercises.

Rest no longer than 30 to 45 seconds between cycles.

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