May long weekend is around the corner, and that means summer right? All of a sudden June is on our doorstep and I know my clients aren’t the only ones starting to step up their training so they feel super confident as the season for stripping down arrives! While there are definitely ways to give your fitness regime a boost and make some rapid improvements in your physique and performance, I hate the term ‘quick-fix’ because it implies that the results are equally ‘quick’ or temporary.

Here are my five rules for achieving your best body this summer, without compromising your health in the process or inviting your body on a hormonal rollercoaster that can only lead to erratic bodyweight and mild insanity.

Play the long game for lasting results

Wanting quick results doesn’t mean training for quick results. Instead, always set a long-term goal – for example, “I want to lose 5% body fat in six months” – and break that goal down into smaller stages. That way you can make substantial and impressive changes in the short term, while putting those improvements in the context of a greater plan. That ultimate goal will also hold you accountable for maintaining your progress and get results that last – because a six-pack is every bit as impressive in the winter as it is in the summer, and holding onto it means you don’t have to start from scratch again next year!

Stay safe and search smart

New Intel Security research found that the most clicked on online ads of the moment are related to losing weight, with search terms like “how to lose weight fast” attracting 34% of search engine users. Stop now. Avert your eyes! Seriously, the days of meal replacements and starvation fads are over. The messages, products and websites behind those ads are not your friend – they will not help you now, and they will not help you in the long run. Intel Security warns us that malicious software is also increasingly linked with these ads, with cyber criminals taking advantage of summertime weight loss panic. So while their products or services are unlikely to help you lose weight, they could lose you a lot of money. There may not even be a genuine company behind the website, so you could come away empty-handed.

Replace your searches with terms like “home workouts for strong abs”, “protein rich breakfasts” and “fitness classes near [your office or home location]”. Don’t click on anything that promises a quick fix, tries to sell you untested nutrition products or derails your efforts to exercise more and eat better. Taking this more positive and beneficial approach to weight loss and fitness means you’ll protect your health by avoiding potentially harmful products and you’ll steer clear of online scams, all while pursuing those long-term long-lasting results.

Focus on eating enough

I’ve touched on the issue of deprivation and meal replacement diets above, but I can’t emphasise enough how important it is to understand the link between eating enough and seeing results. Undereating is as much a problem as overeating, and focusing on what nutrition you are getting will be so beneficial when it comes to making a lasting commitment to healthy eating. Use this daily checklist to make sure you’re getting enough of the ingredients you need for to fuel your metabolism, boost post-exercise recovery and prevent binge eating.

Daily nutrition checklist

• 5+ servings* of vegetables
• 2-3 servings of fruit
• 3-4 servings of protein
• 3-4 servings of whole carbs
• 3-4 servings of healthy fats

*1 serving is roughly a palm-size portion

Want more clean eating advice, an easy-to-follow meal plan and recipes for breakfast, lunch, dinner and snacks? Check out my Lean Body Jumpstart ebook for a convenient and affordable total health and fitness kickstart.

Lift to get lean

Don’t rely on cardio alone to get lean. The fat burning benefits of cardio can lead to a breakdown in muscle tissue if all you do is put in loads of miles. The best balance is 50% cardio and 50% conditioning. You can focus on these in separate workouts, or combine your cardio and conditioning with circuits and HIIT style intervals. This is how I structure my own personal workouts. If you haven’t already, when you sign up to my newsletter you’ll get 3 free workouts cards to show you how to do the same.

Surround yourself with positivity

Set a motivational song for your alarm, so you wake up feeling pumped about the day! Leave your gym clothes lying out, so there’s no temptation to skip that morning workout. Set a reminder in your phone to make a smoothie before going to bed, so you have a healthy breakfast ready for you first thing. Set aside a specific time to complete your online food shop, and build a list of favourites so it’s easy to order all the healthy ingredients you need for a successful week. Creating a simple routine will keep you positive and help you set healthy habits as you pursue your summer training goals and continue building on your amazing progress.

Good luck guys. Here’s to smashing those summer goals and feeling inspired to set even more targets well into the winter!

Brit xx

This post is sponsored by Intel Security and inspired by their latest research, but all the advice I give is 100% authentic. Thanks for reading!

I’m not a natural born runner. I’m not bad in the speed department, but the thought of committing to weeks on end of long distance training runs has never appealed to me, so that pretty much rules out a marathon (although I am infinitely inspired by the drive and resilience of the long distance runners among you). I prefer my cardio short and sharp, so my heart screams and my pulse soars and it’s all over before I can blink. The post-workout endorphins after a challenging tabata session are like nothing else. I feel powerful. I feel light on my feet (even if my legs don’t always oblige). I feel like I can tackle anything that comes my way.

Aside from the incredible feel-good factor of the toughest high-intensity exercises, the physical benefits are also second to none. As someone who always feels short on time, the result to time ratio of every workout is hugely important to me. And incorporating high-intensity cardio supersets into conditioning workouts is the easiest way to reduce the time of your workouts while maintaining (or even increasing) the benefits of each session.

Here are just a few of the reasons to love cardio conditioning supersets:

• You sweat more – The body heat rises more quickly with the sharp increase in energy expenditure. Cue the opening of the pores and that gloriously natural detoxifying effect of a good sweat session.

• Afterburn is amplified – The more times your heart rate spikes and then drops off again (compared to steady state cardio like endurance running, which keeps the heart rate level), the greater the metabolic activity after your training. That means by working harder for less time, you can burn more fat and calories for longer.

• Faster muscle fatigue – While this may sound like a negative, tiring your muscles out faster during conditioning segments means they get rapidly stronger to meet your regular training demands. Your body also becomes more efficient, your lactic acid threshold rising to be able to sustain greater effort for longer. Yes, this means you’ll be able to get in an extra burpee or two, but you’ll also feel the difference as you race effortlessly up escalators or catch that bus just in the nick of time.

Convinced? Time to put your new knowledge to practice. Do 3 sets of 15 reps for each of the below supersets, with 30 seconds rest between each round. I selected these combinations for super-quick transitions, so minimise any pause between the two exercises in each superset.

Deadlifts to squat jack 

Holding a kettlebell or pair of dumbbells weighing at least 10kg, assume a hip-width stance and ‘switch on’ your abdominals as you bend with a straight spine towards your toes. When the weight gently taps the floor, slowly return to the top while keeping your legs straight – and say hello to your hamstrings. Quick, straight on to your squat jacks! Drop the hips back and down and touch the sides of your heels, then explode up as you push through your heels to jump up and jack your legs out to the sides. Land in a perfect mid-width squat position and transition smoothly between every rep.

Military crawl to side to side plank jumps

I have to credit one of my colleagues at Heartcore who inspired this military crawl plank. Warning: he does it on the Reformer Pilates Bed, with the carriage opening beneath you like the jaws of an angry shark. This floor-based version is far kinder, but similarly adds variety to your plank and challenges stability through your spine. In a flat back forearm plank, stack your forearms one in front of the other. Then take a few slow controlled crawls forward by alternating which forearm is in front, following with your feet behind. Continue crawling for up to 60 seconds before moving straight into your high plank on your hands, then get that heart rate high with side to side plank jumps. Keep your back as straight as possible and your feet together as you pounce from one side of the mat to the other. Light on your toes and steady through your hips!

V-sits to resistance band crab jumps

With a resistance band tied snug just above your knees, find your long spine position on your back and slowly peel your shoulders and legs off the floor in one simultaneous movement. Meet in the middle and hover for a moment in a V-sit. The addition of the resistance band will help to reinforce your straight leg position and keep your toes together, which increases the challenge for those lower abs. Feeling crabby? A set of crab jumps will set you right with a rush of cardiovascular endorphins and a satisfying extra burn in the sides of your glutes. Plant your hands behind you and lift your hips towards the ceiling so the front of your body forms a box. Maintain this position, squeezing your glutes and engaging your core, while jumping your feet in and out against the resistance of the band.

Slider side planks to mountain climbers

Sliders* are a go-to for me when I need a home workout or want to slow down and think about form. However, they’re also great for speeding up. This combination of side pike and mountain climbers does both. Place your hands directly beneath your shoulders and the sides of your feet on the sliders, top leg in front. From here, keep your legs together and your shoulders directed towards the floor as you squeeze the sliders as far in to your torso as possible. Think about reaching your hips high towards the ceiling and exhaling into the working oblique. After up to 15 slow controlled pikes, square your hips and position your toes on the sliders, then drive one knee at a time in towards your chest. The extra resistance of maintaining contact with the floor adds a subtle core conditioning element to the classic cardio superhero that is the mountain climber.

*You can also perform this exercise using paper plates or face cloths.

Press-ups to vinyasa jump throughs

Inspired by the most challenging vinyasa yoga classes, this press-up / jump through combination will give you a gleeful burst of energy when it suddenly clicks and you can begin to speed up your transitions into your V-sit or ‘boat pose’ at the top. Start in press-up position, your hands beneath your shoulders and your glutes and hamstrings active. Bend your elbows to 90 degrees and slowly lower your chest to the floor. After you’ve completed all your reps here, fire through the core to shift the weight into your hands and kick your feet up and through to the front of the mat. Try not to let your feet touch the floor, but straight away lean back with your shoulders and lift up through your toes towards the ceiling. Hover in V-sit, then reverse. Voila!

As I leave you with my favourite fat-blitzing supersets to help you feel the burn, I’m off on the next flight to Australia. I’ll be giving my body a little rest, so I can come back to my own supersets feelings fresher and stronger. I look forward to catching up on the other side, when I’ll have lots of holiday news as well exciting Fit Brit Collective updates to report ;).

Brit x

Before I present the many merits of the workout du jour, I’m going to put my own bias on the table. Yes, I work in marketing for Sweaty Betty. And yes, I am among the team of trainers who will be teaching the fitness fashion brand’s free in-store classes. But all that aside I would still be singing the praises of Body By Simone – LA-born dance-based cardio workout founded by global fitness superstar and ex professional dancer Simone de la Rue.

I had the incredible opportunity to train with Simone a couple weeks ago, and in a few short hours I tried to bottle up as much of her endless enthusiasm and energy so I can unleash it this September. Why then, you ask? Because that’s the month of Sweaty Betty’s next Get Fit 4 Free campaign. And what exactly is that, you ask? Twice a year, Sweaty Betty launches a new workout programme with four weeks of free in-store classes, online workout videos and nutrition support to give a new and inspiring twist to your training. This September, that new twist is Body By Simone!

Here are five reasons to get excited now…

1. The LA crowd knows best

As the reigning world capital of wellbeing, countless fitness trends and top studios have come from LA. If you’ve sprinted on the Woodway treadmills of Barry’s Bootcamp, pulled off The Wheel in SUP Yoga or ordered a kale smoothie from your local juice bar, you’ve followed in the footsteps of the West Coast thought-leaders. And in such an exciting centre of knowledge and activity, Body By Simone has cemented its place as the ‘it’ studio. Those Los Angelites won’t lead you astray.

2. The endorphins feel fan-flipping-tastic

There’s no actual flipping in the Body By Simone workout, but you will feel your mood do a complete 360 in the 50 minute session. For everyone who took part in the preview workouts in Sweaty Betty’s headquarters, or the lucky Women’s Health readers who successfully won a place in the exclusive Sweaty Betty X Body By Simone Ace Hotel event, the most consistent highlight was the happiness factor. There’s something about Simone’s exercise and music selection that inspires you to leave your inhibitions at the door and throw your body into the workout. You’ll shimmy. You’ll sweat. You’ll smile from ear to ear. What’s not to love?

3. It’s a full-body workout designed to challenge everybody

Simone de la Rue is 40 years old. I know, that little factoid brought my jaw to the floor, too. Her glowing skin and sculpture-like abs have a Benjamin Button effect that attracts Simone’s loyal celebrity following including her LA studio regulars Reese Witherspoon, Sandra Bullock and Rosie Huntington-Whiteley. But what’s most wonderful about her workout is that it’s both accessible and challenging to absolutely everyone. With low and high intensity variations of every exercise, there’s a progression guaranteed to get your heart rate soaring. Plus, the high-rep conditioning tracks use light dumbbells and your own bodyweight to strengthen and chisel every muscle below the neck.

4. You can say ‘I tried it first’ before its impending arrival in London

During my conversations with Simone, she revealed that London is next on her radar for a new studio. With packed locations in LA and NYC, fitness and dance enthusiasts in London are in for a treat. All that remains is to pin down an address – as a former Broadway dancer, I’m betting Simone has her eye on the West End. Make room, Soho.

5. I’m representing BBS and Sweaty Betty in Kingston

OK, one of my two biases is also my fifth reason to join the campaign. Although not a dancer in the classical sense, I have so much fun conjuring what rhythm remains from my teenage years practising belly dance. I took to the workout like a bee to honey, and I loved the super-sweet high that lasted for days after. The moves are athletic, performed to simple choreographic counts, and matched to upbeat music you’ll carry on singing all the way home. If I can do it, you certainly can too. And I’m so excited for the opportunity to roll out this high-energy workout for Sweaty Betty and Body By Simone. I’ll be taking the class in Sweaty Betty’s Kingston boutique on select dates in September – stay tuned for specifics!

Still not convinced? You can’t not love the look of this sneak peek into Body By Simone in action… 

For Body By Simone updates and to book in for classes, look out for more official campaign info coming soon on sweatybetty.com/getfit4free. For news about where to take my classes and more ways to get involved in Sweaty Betty’s biggest ever Get Fit 4 Free campaign, keep an eye on my Twitter and Instagram feeds.

Spinning has long been one of my favourite forms of exercise. I love the big thigh-burning tracks, the high-energy instructors and the sweaty post-workout feeling that you’ve done some real good. And as UK fitness enthusiasts catch onto the king of all cardio workouts, spinning continues to evolve. New spin studios Psycle and Edge Cycle have now added weights to the workout, fusing traditional cardio-based classes with conditioning moves done on or off the bike. This week, I had the opportunity to try both. Here I weigh up the pros of each and decide which full-body bike workout comes out on top. Let battle of the bicycle bootcamps commence…

Psycle

Soho vibes

In the heart of Fitzrovia, Psycle is undoubtedly the “cool kid” of cycling – appealing to artists, writers and creatives from nearby agencies and publishing houses. Pristine white walls and inspirational wall graphics – plus, of course, motivational messages as you ascend the stairs – tick all the boxes for a premium London fitness studio.

Good technique meets big energy

At reception you are given a pair of cleats for the class, free of charge. These clip-in shoes remove the need for fiddly foot straps and promote full muscle engagement from your quads and hamstrings as you pull and push the peddles around (read: lean, balanced legs rather than bulging thighs).

Downstairs in the studio, the concrete walls and floor with disco lights overhead set the tone for an energetic workout. You start the class like any other spin class, with a slow warm-up building up into sprints and climbs. Then come the press-ups. Psycle demands a bit of coordination as you perform narrow, wide and single-arm press ups – all to the exacting beat of the music. Get the groove just right and the resulting adrenaline buzz is better than a night on the tiles.

Multi-task conditioning

The penultimate track of the session typically entails upper body conditioning. Here you grab a set of light dumbbells and punch, curl, extend, rotate and pulse them for a comprehensive upper body workout that is 100% on the bike. Again, you’ll need to switch your brain on because the music sets the rhythm for both your feet and your hands, and you don’t want to look out of step. For me, this was a huge pro rather than a con. I loved how immersive the Psycle experience was, and the fact that my mind never once wandered during the 45 minute session.

A bathroom better than your own

Finally, the changing rooms at Psycle are among the best of any London studio. They’re clean, there are several showers – stocked with luxurious Ila shampoo, conditioner and body wash – and plenty of space to spread out as you blow dry your hair and do your make-up. To me, the post-workout experience is almost as important as the workout itself, and I felt right at home getting ready for the day ahead after an energising early morning spin order viagra online usa.

Edge Cycle

City sensibility

Edge Cycle in Farringdon rises to the needs of its surrounding city workers, squeezing a full-body workout into it’s time-effective on-the-bike, off-the-bike bootcamp. There are traditional spin classes and mixed conditioning classes on the schedule, so you can vary your workouts throughout the week. While cleats are available at reception, I did the bootcamp class in trainers for smoother transitions between the cycle legs and conditioning legs.

Off beat bike work

As a converted office, the studio is surprisingly edgy and lives up to its namesake. Riders look onto solid black backdrop with built-in disco lights, which alternate with overhead spotlights. The music is high-energy to match the dynamic lighting system, but the ride itself is not performed in sync to the beat. While this means less coordination is required of you, it can also mean the high-intensity intervals feel like more of a slog. During my class, we went right into some pretty heart rate boosting segments from the word go, so I’d recommend arriving a few minutes early to spin out your legs and warm up your body beforehand.

Dumbbell sandwich

I enjoyed the off-bike segment. There were combination exercises combining squats with upper body movements to keep the intensity levels high. Plus, there was great balance throughout the conditioning – without the constraints of the bike, it was much easier to work opposing muscle groups. Press-ups were followed by plank rows and reverse lunges were paired with squat clean and presses. Then, to burn through the last of your energy stores, the conditioning is sandwiched by a final Tabata-style spin track at the end. Expect short but sharp intervals across two or three minutes, so you’re short of breath again by cool down.

Ren or run

Although you definitely shouldn’t skip the stretch, you’ll want to be quick to the changing rooms. There are five open-cubicle showers so prepare for a little less privacy than you might be used to – and bring your own shampoo and conditioner as the only cleanser provided is Ren bodywash. There is also only one small mirror with two hairdryers, so if you’re in a rush to get ready for work or an evening out, you should have a personal mirror to hand. Or save your workout for the end of the day and shower at home.

The verdict

To summarise, there are pros to working out at both Psycle and Edge Cycle.

Psycle

• Big music, with high-energy choreographies to match
• First class provisions, including free cleats and beautiful showers
• Fluid sessions with body-sculpting exercises that don’t compromise on cardio

Edge Cycle

• Strong on conditioning, best for those wary of excess cardio
• Heavier weights for strength-boosting superiority
• Simpler cycle sequences for the rider who lacks rythym

The winner

While it would be a lie to draw parallels with Shakira, I love escaping into the Psycle dance fantasy and imagining I look every bit as good. And for me, its sensational showers give it the edge.

Despite the massive rise in interval-based exercise programmes, I’m always surprised by how many blank faces I see when I talk about ‘HIIT’. HIIT stands for ‘high-intensity interval training’, and it’s essentially about adding heart rate boosting moves into a workout in order to burn more calories in less time. Shorter, more intense workouts are also good for muscle retention, as long periods of cardio can cause stress hormones to spike and eat away at muscle mass. But how do you know when you’ve entered the HIIT zone? Here are the five HIIT checks I do during every workout to make sure I’m getting maximum benefits.

1. You’re not thinking about anything else. If you’re really working to your maximum effort, you’ll be so consumed by the exercise that there’s no way your mind can wander. It’s a form of escapism exclusive to HIIT.

2. You only finish an exercise when you can’t physically complete another rep. HIIT isn’t about completing a pre-determined 10, 12 or 15 reps – it’s about exhausting a particular muscle group until you genuinely need a recovery.

3. Talking is near impossible. If you’re chatting about your weekend, you’re not in the HIIT zone. Save the catch-up for after your workout, because true HIIT training is sweaty, breathless business.

4. Every muscle is engaged. The best way to push your heart rate higher is to get your full body involved. If the cells in your upper and lower body are demanding oxygen at the same time, your heart has to work harder and faster to pump fresh blood in different directions.

5. You feel energised post-workout – if a little shaky. Unlike endurance work, which can break down muscle tissue and leave you feeling weary, HIIT burns primarily through your glycogen stores and fat reserves to reduce any symptoms of physical and psychological fatigue. My favourite time for a HIIT workout is over lunch, so I return to my desk feeling alert and invigorated.

I’ve never been a big fan of endurance sports, so for me the adrenaline rush of exercise comes from packing as much intensity as possible into a short workout. This 10 minute circuit is designed to do just that – and to be easy to fit into your everyday routine, as it requires zero equipment and makes for a perfect morning kickstart or after-work pick-me-up. The video pretty much speaks for itself, but if you have any questions or want any tips about performing these or similar HIIT exercises, please leave me a comment and I’ll be happy to help!

When you’re short on time, it makes sense to combine your weights regime with some heart-rate-boosting moves that give you a high-intensity cardio kick without going anywhere near a treadmill. That’s what this workout does, perfectly complementing the benefits of the Total Body Conditioning Workout. It’s based on three principles I swear by in my own training:

• Combination moves – Working multiple muscle groups at once to maximise blood flow, aka fat burn!
• High-intensity intervals – Incorporating cardiovascular challenges between reps to fatigue the muscles and help them become stronger and leaner, faster.
• Constant movement – Up on your feet. Down on the ground. Bending. Lifting. Rotating. The more movement you incorporate in a circuit, the bigger the challenge and the higher the calorie burn. Simple!

Circuit 1: Legs

Allow 20 minutes; Complete 3 circuits; Rest 1min between circuits

1. Bench step-up with alternate shoulder press

Stack two steps so your thigh forms a right angle to your shin when you rest right foot on top. Now hold a dumbell in your left hand, just beneath your chin. Concentrating on the muscles in your right glute, slowly come to a one-legged stand while pressing the left dumbell straight above your shoulder. Pause at the top, then lower and repeat.

12 reps each side, 3.5kg DBs

2. Box jump with static shoulder raise (Modification: no shoulder raise)

 Remove the top step and straddle the single step. Holding a pair of light dumbbells in both hands, bend into a low squat and simultaneously raise the dumbells into a front shoulder fly. Hold you arms where they are, then jump into a squat position on top of the box. Every time you jump on and off, land with soft knees in a squat position.

If the shoulder raise is too much, simply lose the dumbbells and focus on your jump squats! If you feel unstable on top of the box, just jump from a squat straddling the box to a simple standing position on top. Keep the movement quick regardless of what level you choose!

12 reps, 2-3kg DBs

3. ViPR reverse lunge with a twist

While standing, hold a light ViPR (alternatively, a kettlebell will work) in your hands in a static bicep curl position. Now step your right leg back into a reverse lunge and twist your torso over your left knee. Return to centre, stand and repeat.

12 reps each side, 6-8kg ViPR or KB

4. Wide stance globe squat

Time to get your heart rate back up! Jump forward, to the side, to the back and to the other side while holding a wide squat stance. Keep your chest lifted and your core tucked in. It may sound easy but you’ll be surprised how long 30 seconds can be…

30 seconds non-stop

5. Kettlebell plié toe squat

Hold a heavy kettlebell in both hands between your legs as you assume a medium to wide squat stance. Pull your shoulders back and maintain a stong core. Now come up onto your tiptoes, knees pointing slightly outwards, and lower into a deep squat. Hold at the bottom before squeezing your glutes all the way up to the top. Now lower your heels and repeat.

12 reps, 12-20kg KB

Circuit 2: Torso

Allow 15 minutes; Complete 3 circuits; Rest 1min between circuits

1. Tricep press to side plank (Modification: on your knees)

Place your palms on the floor directly beneath your shoulders. On your knees or your toes, lower into a narrow press-up so your arms brush your sides. On the way up, twist to the right and reach your right hand for the roof. Lower again and repeat to the other side.

12 reps in total (6 either side)

2. Mountain climber

Stay on the floor and assume a full press-up position on your toes. Don’t worry, your triceps are getting a rest. Keep your core strong and jump alternate knees up towards your chest, completing as many reps as possible. Don’t let your bum creep up into the air – this one’s only effective when you maintain a straight line along the back of your body.

30 seconds non-stop

3. Renegade row (Modification: on your knees or standing bent-over row)

Reckon renegades have all the fun? Let’s see… Stay in that press-up position (for just one last exercise, promise!), but grip a pair of medium dumbbells in your hands. Keeping a straight spine, slowly row one hand up alongside your chest. Your shoulder should point directly to the ceiling throughout the movement. Lower the weight and repeat on the other side.

You can lower your knees if this is too much, but make sure your core is strong at all times. You can also do this one while standing up on your feet and bending over at a 45 degree angle.

12 reps, 4-6kg DBs

4. High knees

Now you get to stand and give those shoulders some relief! As fast as you can, alternate high knee raises. Keep your back and chest lifted and use your core to lift your knees as high as possible.

30 seconds non-stop

5. Bicep curl

Take a gentle breather while you grab a hold of two dumbbells. Keeping everything above your elbows still, slowly curl the weights from your hips to your shoulders. Lower and repeat.

12 reps, 4-6kg DBs

6. Press-up jack (Modification: plank jack)

Almost done! Get back to press-up position, but this time place your hands much wider than your shoulders. As you lower your chest to the ground, jump your toes out wide. Now jump them back to the centre as you extend your arms. If this feels too demanding or your lower back starts to dip, stay lifted in an extended-arm plank position and keep moving your feet.

30 seconds non-stop

Circuit 3: Abs

Allow 10 minutes; Complete 3 circuits; Rest 1min between circuits

1. Side plank raises

Assume a side plank on either your forearm or your hand. Stack your feet on top of one another or rest the top leg out in front for more support. Rest your hips on the ground then contract your obliques (those muscles along the side of your stomach) to lift your body into a straight line. Complete a full set before switching sides.

15 reps either side

2. Sit up jab

A favourite with boxers (you know, those athletes with ridiculously chiselled abs?), this one works every part of your stomach. Lie on your back and plant the soles of your feet on the ground. Now curl your spine off the ground and pause at the top to punch your right fist across your body, then your left. Lower and repeat.

15 reps, optional 2-3kg DBs

3. Bicycle

Lie back on the ground and lift your legs into table top position. As you extend your left leg out long and straight, twist your left shoulder towards your right knee. Then cycle your right leg out and reverse the movement.

15 reps

4. Dolphin

Get into plank position on your forearms, your core tucked in and the back of your body forming a straight line from top to toe. Now press your hips back so your butt comes up into the air and the back of your body forms a ‘V’ shape. Hold for a second, then lower back into a long, straight plank.

15 reps

5. Superwoman

Flop onto your front (if you haven’t already) and lengthen your arms out in front of you. Take a moment to strengthen those hard-working muscles in your lower back – often weakened by hours of sitting at a desk. Slowly lift your shoulders and toes off the floor, so only your torso remains on the floor like a boat. Hold for a second and then lower.

15 reps