icon-account icon-glass

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

We've Created The Perfect Full Body Summer Workout

6th June 2023

6th June 2023

By Caitlin Bell

Summer is often the time when people begin thinking about kicking off a new fitness regime or are motivated to tackle that body transformation they’ve been putting off throughout the colder months. With longer days and better weather ahead of us, getting up and out for a sweat just feels easier, right?

Just 30 minutes of exercise can make a significant difference to your day (and health!), so take the opportunity to live a little better, be it in the gym, outdoors, or in your own home. If 30 minutes really sounds like a stretch on your time, why not squeeze in two 15 minute slots instead - every little helps!

To help get you started, we've joined forces with the team at Fitwell to put together a full-body home workout that will clear your head, burn some calories and target all the major muscle groups

Summer Fitness Workout:

Follow the below steps to smash your home workout and get a great full body workout in wherever you are. 

Duration: 20–25 mins

Type: High-Intensity Interval Training (HIIT)

Difficulty: Intermediate (adjust reps & duration for a lighter/heavier workout)

Repeat: Start with the warm up. Complete the workout 3x with 60-second rest between rounds.

Warm Up:

Running In Place: 40 seconds. Start slow and build speed.

 

 

Jumping Jacks: 40 seconds. Try to stay light and springy on your feet.

 

 

High Knee Run: 40 seconds. At the end of the set, make sure your knees are coming up as high as at the beginning.  

 

 

Workout:

Repeat 3 times with 60-second break in between.

Squats (with optional dumbbell): 40 seconds. Keep your chest tall and your knees  over your toes throughout.

 

 

Bicep Curl to Press: 40 seconds. Control the descent on these, don’t just drop the weights! 

 

 

Mountain Climbers: 40 seconds. Your hips and shoulders should be roughly level when you’re doing this exercise. 

 

 

Alternate Bicycle Crunches: 30 seconds. Make sure you keep your lower back on the floor the whole time. Also, relax your neck muscles - push up from your chest and shoulders instead. 

 

 

Burpees: 10 repetitions. The faster you do them, the faster you’ll be free to enjoy that post-workout glow. 

 

 

Summary

Phew, that's a wrap! Don't forget to cool down with some all-important post-workout stretching, and then fuel up with an Innermost protein shake, to ensure those muscles have everything they need to recover and grow.

If you liked this workout and would like even more ideas and guidance from your own on-demand fitness trainer, then download the Fitwell app and try one of their Premium packages.

Product Spotlight

Need Expert Advice?

Other Insights

The Benefits Of Vegan Protein Powder
Why Creatine is Having a Moment
If you said “creatine” ten years ago, most people would’ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever – but not for the reasons you'd expect. It’s not just about size or strength anymore. It’s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while it’s long been the most studied supplement in sports nutrition, new research is changing how we think about it – and who it’s for. Let’s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). It’s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) – your body’s main energy currency. In plain English? It helps you produce energy faster and more efficiently. That’s why creatine’s been a staple for athletes and weightlifters for decades – because it enhances performance, power, and recovery. But that’s just scratching the surface. Reason 1: The science has evolved The benefits of creatine aren’t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection – especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation “may improve short-term memory and intelligence/reasoning” – particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. There’s emerging evidence suggesting it may support brain health in older adults – acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a “performance” supplement. It’s increasingly viewed as a daily health essential – especially for your brain. Reason 2: Women are in – and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. It’s no surprise women stayed away. But now? That narrative is breaking down fast – and the science is doing the talking. Studies show that creatine may be especially important for women – particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . It’s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations – making it a powerful ally for long-term wellbeing. And no, it won’t make you puffy. The “bloating” myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isn’t about bulking. It’s about feeling energised, strong, and supported in your body – no matter your life stage. Reason 3: It’s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life – not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay – creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: You’ve got options now Here’s the good news – the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, we’ve reimagined creatine in a way that’s clean, purposeful, and fits into real life. At innermost, you’ve got two simple options: The Power Booster – our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein – our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity – not just their biceps. FINAL THOUGHTS Creatine isn’t new. But the way we understand it - and who it’s for - absolutely is. It’s not just about muscle. It’s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether you’re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine. Read more