Lithe and lean, jockeys are famed for their small frames and core strength – that’s why a new workout has been developed to harness (sorry!) their fitness.

To compete at the highest level, jockeys have to pass a fitness test before receiving their licence. The current test involves holding a plank for 2.47 minutes and being able to pass a bleep test covering 2.62km at 14.5km/h.

How do jockeys stay fit?

Jockey Fit was created by Great British Racing and launched at Epsom Downs Racecourse. It’s a 30-minute HIIT workout that targets the four areas that jockeys rely on for their sport: quads, cardio, balance and core.

“It’s great to be able to raise awareness of the physical aspect of horse racing,” says jockey Tom Marquand. “People don’t realise how physically fit and strong you have to be to race half ton animals at speeds of 40mph so hopefully this will change people’s minds a bit. Away from the horses, jockeys spend a lot of time on strength and conditioning work, as in the workout and I hope people will have a go and see how they get on – it’ll definitely be a challenge.”

Follow a jockey workout video at home!

The best part? It doesn’t require any fancy equipment and you can do it at home by following these easy videos.

Part one of Jockey Fit at-home workout

Part two of Jockey Fit – a leg workout

Part three of Jockey Fit a core workout