Women's Health & Fitness

Express exercise

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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.