EXERCISE DOESN’T HAVE TO BE TIME CONSUMING AND YAWN INDUCING, INSTEAD PICK ‘N’ MIX YOUR FAVOURITE MOVES FOR A FABULOUS BIKINI BOD
We’ve all done it – started an exercise regime with good intentions then ditched the Lycra in favour of lie-ins and takeaways barely 24 hours later.
It’s not that we’re lazy it’s just that we’ve got too much on, and, well, when push comes to shove, it’s the 90 minute session at the gym that gets the heave-ho.
Which is where this workout steps in.
Made up of short sharp bursts of cardio (the kind of exercise that makes you puff) and a few toning moves (the kind of exercises that tone your muscles) no matter how busy you are, you can fit in a few minutes a day, which means you’ll see big results within weeks.
YOUR GOAL
You need to do at least 90 minutes of cardio a week as well as 20 minutes of toning exercises. But guess what? They’re broken down into 10 and two-minute sessions, so you can fit them in whenever you get a breather.
CARDIO
Break up your workouts into nine ten-minute sessions. That’s enough to get your heart rate up, rev your metabolism and burn fat. The good news is that any exercise that gets you out of breath counts. So whether it’s striding out when you walk the dog, roller skating, swimming, hell, even marching down your local high street any 10 minute burst counts towards your 90 minute total.
TONING
Ideally, you’ll work through all of these exercises a couple of times each week to make up your 20 minute total, but if you’re pushed for time, try two minute bursts – and yes you can do it in the ad breaks…
Do each move 15 times, rest for 30 seconds, then repeat.
Travelling lunges
For tight thighs
Stand with your feet shoulder-width apart and take a big step forward with your right leg, making sure your knee stops above your ankle and doesn’t bend more than 90 degrees. Shift your weight onto your right leg and bring
your left foot beside your right. Repeat with your left leg.
Squats
For a pert bum
Stand with your feet shoulder width apart and place your hands on your hips or behind your head. Slowly lower your body, pushing your bottom out, as though trying to sit on a chair. Keep your back straight, your chest out and your head up with your thighs parallel to the ground. Don’t let your knees go over your toes. Squeeze your bottom muscles and hold this position for three seconds.
Stomach crunches
For a flat tum
Lie on the floor with your legs bent, your feet flat on the floor and place your hands on the back of your head. Lift your shoulder blades off the ground, moving your elbows towards your knees. Hold this position for a second then slowly return to the starting position.
Burpees
For complete body toning
Begin in a squat position with your hands on the floor in front of you. Kick your feet back to a press-up position, then immediately and quickly bring your feet back into the squat position and leap up as high as you can, raising your hands above your head.
Press-ups from the knees
For lean arms
Lay face down on the floor and get into the push-up position with your knees on the floor and your hands under your shoulders with your elbows bent. Raise yourself up until your arms are straight, then lower your body until your nose almost reaches the floor, then push back up.
Tricep dips
For banishing bingo wings
Place your hands on the edge of a chair or your bed, keeping your arms close to your body with your knuckles pointing straight ahead. Bend your knees so your thighs and lower legs form slightly more than a 90-degree angle. Bend your elbows and slowly lower your body (your bum will move towards the floor), then straighten your elbows to raise yourself back up again.
Bum lift
For a toned tush
Lie down with your knees bent and the soles of your feet flat on the floor. Raise your hip/bum area about 5 inches off the floor, clenching your bottom muscles as hard as possible. Return to lying position.
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