How to keep fit if you find yourself stranded on Mars​

The promote the Blu-ray and DVD release of The Martian, there's a guy down at Circular Quay in Sydney living in a box  — kind of like Matt Damon's character in the film, only with better views of the Harbour Bridge.

Stand-up comic Josh Richards, one of only two Australian candidates for the Mars One project, is living in his purpose-built, glass-walled habitat for a week.

To keep Richards active during his not-so-solitary confinement on "Mars", F45 Training director Dan Conn ran him through this workout — which you can do at home or out with friends or family.

"Repeat from start to try and work together — and just like they do in The Martian, don't leave anyone behind!" says Conn.

"Do it at your own pace and make sure to warm up before and stretch down afterwards."

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The Martian F45 workout

Warm up on the spot (2-4 minutes slow build-up until some sweat is starting to show)

5 "Moon Boot Burpees" with an F45 twist. Repeat twice.

10 Frog squats into mountain climbers. Repeat three times.

15 Half squats into plyometric lunge jumps. Repeat four times.

Run on the spot with high knees. Do 20 hard ones followed by 10 slow ones, and repeat nine more times. (Conn warns that this five-minute exercise is "very tough". FYI.)

12 Push-up pulses

15 Handstand walks crunch kicks

20 Downward dog push-ups

25 Lateral shoot-throughs on each side

The Martian is now available on Blu-ray and DVD. Learn more about F45 Training and Dan Conn here.