My functional exercise routine — and why I'm sharing it

I lost a significant amount of muscle in the first year after diagnosis. The weight loss from treatment, combined with being less active than I'd been my whole life, meant that the body I was used to had changed considerably. I needed to do something about it — but I also needed to be realistic about what my body could handle.

I used to follow Joe Wicks during lockdown and I always liked the way his HIIT workouts were structured — short bursts of effort with rest in between, achievable for most fitness levels, and easy to adapt. So I took that principle and built my own routine around it. Something manageable. Something I could start from almost nothing and build from gradually. Something I could tailor on any given day to how I actually felt.

I'm sharing it here because when I was looking for somewhere to start, I couldn't find anything written by someone in a similar situation. So here it is.

The structure

The principle is simple — 30 seconds of work followed by 30 seconds of rest. Six exercises. Repeat for as many rounds as you can manage.

30s

Work

30s

Rest

Exercises

I started doing three rounds and I'm now up to four, with weights added in. Use a timing app on your phone to keep track — it removes the temptation to cheat on the rest periods and means you can focus entirely on the movement.

The 30 second rule is the most important part. No matter how hard the exercise feels, it only lasts 30 seconds. You can do anything for 30 seconds. That knowledge gets you through.

The 6 exercises

Squat

Legs — major muscle groups

Stand with feet shoulder width apart, lower down as if sitting back into a chair, keeping your chest up and knees tracking over your toes. Drive back up through your heels.

▸ Start: bodyweight only | Progress: hold dumbbells at your sides | Advance: increase weight

Bicycle Crunch

Core — and a welcome breather

Lie on your back, hands behind your head, and alternate bringing opposite elbow to opposite knee in a cycling motion. Keep it controlled rather than rushing. This is a core exercise but it also gives your legs a rest after the squats.

▸ Start: slow and controlled | Progress: increase speed as core strengthens

Reverse Lunge

Legs and stability

Stand tall, step one foot back and lower your back knee towards the floor, then return to standing. Alternate legs. The reverse lunge is kinder on the knees than a forward lunge and works your balance and stability as well as your legs.

▸ Start: bodyweight only | Progress: hold dumbbells at your sides when ready

Push Up

Upper body and chest

The classic. Hands slightly wider than shoulder width, lower your chest to the floor and push back up. Keep your body in a straight line throughout.

▸ Start: on your knees | Progress: full plank position when you're ready | Focus on form over speed

Mountain Climber

Core and shoulders

Start in a plank position and drive alternate knees towards your chest in a running motion. Keep your hips level and your core engaged throughout.

▸ Start: slow and deliberate | Progress: build speed as you get stronger — you can get surprisingly quick with these

Bicep Curl to Shoulder Press

Arms, shoulders and upper body

Hold a dumbbell in each hand at your sides, curl them up to your shoulders, then press them overhead. Lower back down and repeat. One fluid movement that works both biceps and shoulders.

▸ Start: 1–2kg dumbbells | Progress: increase weight gradually | Can be done without weights to begin

How to progress over time

Progressive overload — making it harder gradually

Step 1 Start with bodyweight only, 3 rounds, 30 seconds work / 30 seconds rest

Step 2 Add a 4th round when 3 rounds feels manageable

Step 3 Introduce light dumbbells (1–2kg) on the squat, lunge and curl to press

Step 4 Increase the work period — 35 seconds, then 40 seconds

Step 5 Reduce the rest period — 25 seconds, then 20 seconds

Step 6 Increase dumbbell weight progressively as strength builds

The beauty of this routine is that every single variable can be adjusted to suit how you feel on any given day. Having a bad day? Stick to bodyweight and three rounds. Feeling strong? Add weight and an extra round. The 30 second work period is always your safety net — no exercise lasts longer than that no matter what.

I'm not training for a triathlon anymore. I'm training to feel stronger, to move better, and to give my body the best possible environment to fight back. That's a completely different goal — and it needs a completely different approach.

As always — this is what works for me personally and is not medical or fitness advice. Please speak to your medical team before starting any new exercise routine, particularly if you are undergoing active cancer treatment. Listen to your body above all else.

— Nick

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