As half of Australia continues to plunge deeper and deeper into the depths of the country's latest lockdown saga, there's no denying that at times, exercising has felt more like a chore rather than the dose of endorphins that it should be. That doesn't mean you should give up on moving your body all together. For those days when smashing your move goal seems impossible, it's important to have a few sessions on hand that will keep your mind and body active even when energy is low. This 20-minute movement session is just that.

Not only is this session great for combatting lockdown fatigue on those slower days, but it's always useful if you have limited time or space. The team at Move With Us have designed a completely equipment-free workout that only requires a yoga mat for a full-body burn. Each exercise can be adjusted for different skill or fitness levels too, so you can feel confident in executing every movement.

So, how does it work? Complete each exercise for 45 seconds, then take 10 seconds to rest and transition between exercises. If you're really up for a challenge, you can extend each exercise to 60 seconds for an extra push. Repeat this circuit for four rounds through, taking 60 seconds rest at the end of each round.

A 20-minute movement session that can be completed any place, any time – this is the serotonin boost we all need on hump day. Get started below.

1. Jump Squats

How to:

Start in an upright position and place your feet shoulder-width apart. Maintaining a neutral spine, lower yourself into a squat position. When you reach a 90-degree angle, drive through your heels and glutes to jump upwards. Keep your chin up and chest out as you jump.

Progression:

Hold a set of dumbbells at your shoulders for weighted jump squats.

Regression:

If jumping squats are too much pressure on your knees, you can replace this exercise with a regular squat.

2. Sumo Heel Squat Pulses

How to:

Start in an upright position with your feet wider than shoulder-width apart. Point your toes away from your body. Roll forwards so that your body weight is supported on your toes. Shift up and down in a pulsing motion, while remaining on your toes.

Progression:

Add a set of dumbbells to increase the intensity of this exercise.

Regression:

Revert to squat pulses for an easier alternative.

3. Mountain Climbers to Push Up

How to:

Place your hands and feet on the floor at shoulder-width apart in a push up position. Bring your left knee to your right arm. Return to starting position, then alternate legs. Bend your elbows to complete a push-up. Repeat this movement.

Progression:

If you have a set of dumbbells, hold these in a plank position and add renegade rows in between your push-ups.

Regression:

You can drop to your knees for push-ups, or perform push-ups on their
own.

4. Bicycles

How to:

Start lying flat on your back, placing your hands lightly on either side of your head. Lifting your shoulders off the mat, curl to bring your elbow across your body to reach your opposite knee, and repeat on the other side. Maintain a neutral neck by keeping your eye gaze forwards.

Progression:

Add a pair of ankle weights to your bicycles for extra resistance.

Regression:

If these are uncomfortable, you can swap this exercise for Russian Twists to target the same core muscles.

And if you're searching for another quick and easy session to fit into your working-out-from-home regime, why not try Cindy Crawford's killer ab workout?

This Movement Session is one of many low and no equipment workouts from the Move With Us App Workout Library, containing hundreds of sessions with various intensities to get you moving.

Image: Instagram