Intermediate workout

Welcome to the intermediate workout.

This guide is aimed at those who have mastered the beginner workout and those who are starting with previous exercise experience. This guide will talk you through the warm up, resistance training, cardio and core training with more advanced exercises. If anything doesn’t make sense – make sure you read through the beginner workout for explanations.

Throughout the guide there will be ‘beginner recap tips’, which will help you remember important points learned from the beginner workout.

Warm up

Why is warming up important?

It reduces the risk of injury and prepares your body for exercise.

What to do:

You could do five minutes of cardio, followed by this warm up routine:

  • step up x 10 on each leg
  • wall press up x 10
  • hip bridge x 10
  • repeat this routine twice.

Resistance training

Sets, reps and weights

The aim is to do three sets of each exercise. Once you get up to 12 reps you can start to add weight – you can do this at home holding a shopping bag or rucksack on your back or in the gym with dumbbells.

Start with a light weight and aim to do between 8-12 reps. If you can’t do eight reps, the weight is too heavy and you should go lighter. If you can do more than 12, try upping the weight!

Beginner recap tip - Resistance training is best done separately to cardio. But if you want to do it together, make sure you do resistance first and cardio second.



Beginner recap tip - Interval training is superior to continuous training for health benefits and weight loss.

Intermediate interval training

  1. 30 seconds high-intensity burst
  2. One minute low-intensity exercise
  3. Repeat five times


Once you start to get fitter you can start adding more high-intensity bursts, up to a total of ten. Once you have completed your first five, rest for three minutes before starting again. This is important to make sure you maintain a high intensity.

Adding variation

To add variation you can change exercise half way through. For example if you are in the gym you could do five high-intensity bursts on the cross trainer and then five bursts on the bike. The rule is – do what you enjoy!


Beginner recap tip - Resistance training is one of the best ways to train your core.


Perform until you lose the correct technique or the exercise becomes too challenging.

Health caution

If you are planning to become more physically active please look at this one-minute questionnaire (from CSEP). The questionnaire will tell you if you should check with your GP before starting to become more active.

Evidenced-based exercise

The information on Get Exercise Confident is supported by NHS guidelines, exercise specialists and research papers (PDF, 63kB).