Valentine's Day: heart-pumping partner workout

Valentine's Day: heart-pumping partner workout

5 min read

|

08 Feb 2023

A couple that works out together stays together….

That’s the theory! But no doubt, having a special someone beside you makes sweating it out at the gym a little more fun, even when you're following a grueling exercise plan. 

Plus, having a workout partner helps push you harder, and you can encourage each other to stick to your plan. A study by the Department of Kinesiology at Indiana University found that couples who worked out separately had a 43% dropout rate. In comparison, those who went to the gym alone only had a 6.3% dropout rate. 

So why not kickstart that exercise routine on the official day of love? 

Whether you’re coupled up or hanging with your bestie this Valentine’s, this 2-person workout is sure to get your heart racing and help burn off some of those sweet treats!

Before you start your couples workout…

Remember! You and your partner might not have the same fitness levels, and that’s okay. Set goals based on your and your partner's fitness levels, so you both get the most from your workout. 

Enjoy it! 

Don’t set any high expectations, and have a little fun. The more you want it, the less it will seem like a workout and the more likely you will benefit from it.

We’ve created this workout without any equipment - so whether you’ve got access to a gym or not, you can still get your sweat on. 

The warm-up

Don’t kick things off by injuring yourself - ensure you get warmed up, so you’re ready for the workout. 

You should warm up with jumping jacks, running in the spot, mountain climbers and planks - anything to increase your heart rate and get your blood pumping.

The workout

Now you are warm; it’s time to start the workout. You can create a circuit using these exercises that you complete 3-5 times, depending on your fitness levels. 

By the end, you should be feeling the burn and basking in the glow (of sweat or love, we’ll let you decide).

Cross-jump lunges


Start with feet shoulder-width apart. Jump your right leg forward and left leg back into a lunge, with both knees at 90 degrees. Jump straight up, switching legs in midair, so you land in a lunge with the opposite leg forward. 

How many of these you do will depend on your fitness level, but you should aim for 15 to 20 altogether. It’s a great cardio workout for both of you and something you can do while facing each other for a little extra motivation. 

Try a few sets, adding an extra five each time. Challenging each other to do more is a great way to push yourself harder.

Partner Glute Ham Raise

Glute ham raises are often performed on a machine, but with the help of a partner, you can get just as effective a workout without any equipment. 

Kneel on the floor with your knees hip-width apart and have your partner hold your feet down at the ankles. Keeping a straight line from your knees to your shoulders, slowly lower your body forward towards the ground. 

Don’t worry if you can’t go far - it’s much more difficult than it looks. Aim for around 6-8 repetitions before switching places with your partner. 

Squat Jumps

Stand with your feet shoulder-width apart, and squat down as if sitting on a seat. Try to get your thighs parallel to the floor, at least, before jumping up and then landing back in the squat position.  

Try ten squat jumps in unison with your partner, then move on to fifteen, then twenty. 

For the perfect squat jump and to gain maximum benefit, make sure you feel your abs while squatting. Keep your chest up, and make sure your knees don’t go past your toes.  

If you want to add a little more of a couple element into this one you can high-five on the jump, but you might need to be coordinated to do this in unison. 

Push-ups and a high-five

This is one of the most enjoyable exercises you can do with your partner, and if you can laugh while working out, that can’t be a bad thing. 

Get your partner to kneel in front of you while you’re doing your push-ups and high-five them after each one. This is a great way to improve not only strength but also flexibility. 

It’s great for your posture and can also help your metabolic rate. Try as many as you can, up to around 20 and then try to speed it up for another couple of sets. 

A wall sit  

There’s nothing like a little competition among couples to keep the love alive. Sit against a wall with your legs parallel to the ground and your arms straight out in front of you. 

Then just sit and wait for the lactic acid to build…

See how long you can hold it, and remember this one is an excellent test of mental and physical endurance - after all, you can stop any time, but will you keep going to beat your partner? 

Side seat  

This great balancing exercise will also require you to hold hands. It is excellent for core strength and posture. 

Hold hands and stand on one leg. Lift your other leg and then lower it again slowly. To get the maximum benefit from this exercise, ensure that your supporting leg is slightly bent. Alternate legs and repeat around 20 times for each leg.

Get your partner's workout done…

So there you have it - a workout for couples this Valentine’s. Keep the love alive with some lunges and help motivate each other towards your goals. 

And if you’re not happily coupled up, grab a friend and get them involved with this partner workout. 

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