The 15-Minute Tone Up Workout
A just-the essentials routine that puts every muscle through its paces, no equipment required.
“This workout is simple, but it’ll seriously crank your heart rate and metabolism,” says strength and conditioning specialist Jen Ator, author of Shape-Up Shortcuts.
You’ll also increase your flexibility and core strength and sculpt your butt, legs and shoulders, so you can get back to that sun lounger asap. Make this set your travel go-to, or do it three times a week as a super-efficient workout. Starting with the first exercise, perform as many reps as you can in 50 seconds, rest for 10, then move on to the next. After all four moves, rest for one minute. Repeat two more times for three circuits total.
You’ll need: Floor space; a mat (optional)
Marching Glute Bridge
Lie face-up with your knees bent, feet flat on the floor, arms by your sides. Press through your heels to raise your hips so your body forms a straight line from shoulders to knees (A). Raise your right foot, knee bent at 90 degrees, until your shin is parallel to the floor (B). Hold for three seconds, then lower your foot and repeat with the left. Alternate.
Alternating Reverse Lunge
Stand with feet hip-width apart, hands clasped behind your head (A). Step back with your right leg and lower your body until your left knee is bent 90 degrees (B). Push back up to start. That’s one rep. Switch legs and repeat.
Get into plank position, forearms on the floor, elbows under your shoulders, legs extended behind you (A). Place your right hand flat on the floor (B), and then your left, straightening your arms to push-up position (C). Return to start by lowering onto your right, then left, forearms. Repeat, leading with your left hand; alternate.
Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips (A). Hop to the left, switching your legs and arms (B). That’s one rep. Keep hopping quickly, alternating from side to side.
Moves extracted from The Women’s Health Big Book of 15-Minute Workouts, available at Fitshop.co.za