Working late or too busy (or lazy)? No excuses – online fitness expert Lucy Wyndham-Read has devised a complete home workout that’s challenging, but takes no time at all.
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The kilojoule-burner
This takes just 4 minutes, but those 4 minutes are going to be powerful!
We’re focusing on the most important element of fitness for getting results, and that’s intensity. It isn’t just the kilojoules you burn during those few minutes, but the fact that this routine triggers EPOC (excess post-exercise oxygen consumption), which means you burn more kilojoules, even after the workout.
How to do it:
We use two moves – ‘skater’s lunge‘ to get your heart rate up, and ‘marching high knees‘ for a short period of recovery.
The routine is made up of 20 seconds of skater’s lunge and 10 seconds of marching high knees.
Repeat non-stop for a total of eight times and you’re done!
The skater’s lunge
With hips square, put right foot diagonally behind you, heel lifted. Lower yourself into a lunge, extend right arm across body with left arm out to side. Jump to switch legs and arms.
Marching high knees
Simply start marching on the spot with good posture, aiming to get your knee just below the line of your hip, and swing through with your arms as you march.
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The full-body toner
This routine is all about toning the major muscle groups: bum, abs, thighs, arms and chest. It can be done easily at home and will take about 10 minutes. Unless stated, do each move 40 times.
Squat-down touch
Stand with feet hip-width apart. Squat down, touch the floor with fingertips and stretch the other arm out behind you. Return to starting position and repeat, swapping arms.
Arms-out lunge
Stand with arms out to sides in line with shoulders. Step forward into a lunge, hold for a second, then push back up to the starting position. Repeat on opposite leg.
Butt lift
Stand with feet hip-width apart, with both arms out in front of you. Lift one leg off floor and lean forwards; slowly push back up. Repeat with opposite leg. Do 20 in total.
Inner-thigh lunge
Stand with feet hip-width apart. Lunge out to side on right leg. Rest left hand on left thigh and reach right hand to the inside of left foot. Repeat on other side.
Plank
Go down on all fours. Push back onto toes, aiming to get your body in a straight line, with feet apart. Hold for 10 counts, then come back to the starting position. Do this four times in total.
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