Happy Friday! Here's something for your weekend. Step ups are brilliant - not only do they get your heart rate up, raising a sweat and burning up calories like magic, but your quads and glutes work extra hard if you add in a knee raise once you've stepped up (see image).
To maximise heart rate and total energy expenditure, do a superset combining 1 minute of step ups with 30 seconds of push-ups and 30 seconds rest for 5 - 10 minutes depending on your fitness level. Don't say I don't look after you!