Jamie Oliver has chosen British Olympic Champion Daley Thompson to be the fitness teacher and Personal Fitness Tests, The Bleep Test at his dream school. He started by telling the class that research has shown that “kids that do exercise and stuff do better at school”.

In the first lesson Daley Thompson got the kids doing some simple exercises in pairs, such as pushing and pulling each other. Each exercise is designed to improve core strength and stability. Many of the exercises Daley taught are done in many martial arts schools in the UK.

He then organised a fitness test for the class called Daley Thompson's Fitness Test. Each exercise was conducted for 1 minute and the distance, number of exercises and The Bleep Test results were recorded.

• Rowing
• Sit-ups
• Step-ups
• Press-ups
• Skipping
• Medicine ball throws
• The Bleep Test

So the test is how far they can row, how many sit-ups, steps-ups, push-ups, skips and how far they can chest pass the medicine ball. The results are added up to see who is the fittest.

The kids then did The Bleep Test by Personal Fitness Tests, where you run between a 20 metre distance and try and stay in time with the bleeps, but the bleeps get closer each time forcing you to run faster.

This was a classic circuit training routine really which is used by athletes to get fit and build strength and speed.

Home Fitness Workout

Getting fitter is key to getting in shape and losing weight. If you do a fitness test like this each week you can easily record your progress. If you don’t have a rower you can run in a park or on the street for 60 seconds to see how far you get, then set yourself the goal of running further the next time.

To get fitter it really is important to keep pushing yourself to do more and work harder. Improving fitness helps to burn fat because the fitter you are the more calories you can burn during exercise.

For more details on The Bleep Test and other fitness tests by Personal Fitness Tests, please visit http://www.personalfitnesstests.com.