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Express exercise

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Express exerciseStill dreaming about your ultimate bikini body? Think you're too busy to train? Think again. There's no need to spend hours in the gym, just spend the time you have wisely. Research suggests a good 10-minute workout can burn more calories and build more muscle, than an hour cruising at the gym. Jess Stewart offers you 14 express workouts that will comfortably slip into the busiest of schedules.

Still dreaming about your ultimate bikini body? Think you're too busy to train? Think again. There's no need to spend hours in the gym, just spend the time you have wisely. Research suggests a good 10-minute workout can burn more calories and build more muscle, than an hour cruising at the gym. Jess Stewart offers you 14 express workouts that will comfortably slip into the busiest of schedules.

10 minute power workouts

Skip to complete body toning

  • One minute skipping
  • 10 squats
  • 10 pushups
  • 10 crunches
  • Repeat four to five times

Thigh buster

  • 24 dynamic lunges: Alternate legs with each lunge
  • 24 squats
  • 12 power lunges: Jump in and out of the lunge position
  • 12 power squats: Jump in and out of the squat position
  • Perform three to four sets Cardio and weights
  • Two minutes running

on-the-spot

  • One minute of squats with shoulder press: Use a weight or medicine ball if you have one, otherwise any five to 10 kilo weight will work
  • Two minutes of jumping jacks
  • 15 triceps dips
  • 15 pushups on a bench or table
  • Two minutes of fast pace, lateral jumps: Side-to-side over an imaginary line
  • Desk pullups: Sit beneath a dining room table, grabbing the outside with an underhand grip, using your arms, pull your body up and toward the table
  • One minute of the abdominal bicycle: Fast paced diagonal situps, where the alternate elbow and knee touch

Intense cardio

One minute of step jumps: Use a low step to jump up and down from

  • One minute of butt-kickers: Running on-the-spot, with heels tapping your butt with each move
  • One minute of upper cuts
  • One minute of alternate arm punches
  • One minute of cross jumps: Jump in an imaginary cross, forwards, backwards and to either side, return to the centre after each jump.

All over body weights

  • 10 narrow pushups
  • One minute (on each side) bridge with underarm tuck
  • 20 Sumo (wide leg) squats
  • 10 wide pushups
  • 20 static lunges on each leg
  • Make each exercise last one minute, before moving onto the next.

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