Learn how to do a squat with personal trainer Rob Smyth from F45 Training


How to do it: Keep your feet shoulder-width apart and sit back in your hips to 90 degrees. Take a deep breath in as you lower, and exhale as you stand.


Beginner: Start with your body weight only and complete 15 repetitions.

Experienced: Hold 2 x 5kg dumbbells and complete 15 repetitions.


Music: bensound.com
Clothing: zaazee.co.uk

*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.