We all complain that we don’t have enough time to get toned and fit each week, but what if the answer was found in a 30 minute strength programme? It isn’t a fad – this really works your body out and tones in such a short amount of time. These moves are great for losing weight, but they also help you achieve a sleeker body and boost your calorie burning rate all day long, because you’ll be building extra muscle. Each movement calls on multiple muscles, so your body ends up burning more calories than it would if it were doing exercises that only work on a single area, such as bicep curls. Every move is designed to shape your muscles, as well as improving your posture and building your core, so everyday activities become easier and your wellbeing is improved. However, if you’ve recently had a baby, it may be best to get your GPs approval before embarking on this workout. You can begin with an alternating overhead squat which builds your core, legs and shoulders. Begin by standing with your feet shoulder-width apart, toes slightly turned out and a dumbbell in each hand. Keep your spine lengthened and your core engaged as you squat down, pressing your hips back. At the same time, press a dumbbell overhead and reach the other towards the floor, then return to the starting position. Repeat this squat with the opposite arm, and that will be one rep. You need to do two to three sets of 8-15 reps.
The side plank with a rear dumbbell fly will work your core and shoulders. Position your body with your left (bottom) leg bent and your right (top) leg extended, with your left hand under your left shoulder. Your body needs to be in a straight line with your hips lifted and your shoulder pressing away from your ear. Hold a dumbbell in your right hand and have your arm hanging straight down from your shoulder. Hold your body still and arc your weight out and up until your right hand is directly above your shoulder. Squeeze the backs of your shoulder muscles for one count, then slowly lower your arm to the starting position. Do 8-12 reps, then switch sides and do two to three sets.
The lunge row and press works the legs, back, core and shoulders for a great overall workout. Stand with your feet together and hold a weight in your right hand by your shoulder, with your elbow bent. Lunge forward with your left leg and bend your knees while rotating your torso and lowering your weight down towards your left ankle. Push off your left foot to return to the starting position, while pulling your hand back to your shoulder height. Push the dumbbell straight up and return to the starting position. You need to do 8-12 reps of this, then switch sides and repeat. Do two to three sets of these. The bird dog may have an unusual name but it works a number on your core, upper back and your bum. Get down on all fours and keep your abs engaged, while you lift your right arm and left leg, so that they’re in line with your torso. Reach your hand and foot away from each other and hold for a moment, being sure to keep your abs tight the whole time. Return to the starting position, and repeat with the opposite arm and leg. That’s one rep – do two to three sets of 8-15 reps.
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