Two high-intensity moves when time is short

Think you don’t have time to sneak in a worth while workout? Think again.

You might not have a solid one-hour block free to dedicate to your fitness, but if you’ve got five minutes here, and five minutes there, you can still use this time to work out in a way that really counts.

In an ideal world, we’d all have time to commit a regular slot of our busy weeks to exercising without distractions. But that’s not always possible. So sometimes — even when it comes to fitness — it’s okay to throw the rule book out of the window. This workout allows you to perform just two moves throughout the day whenever you can. The goal is to hit 50 reps of each of the two moves by the end of the day.

KETTLEBELL SWING

¦ Areas trained:

BOTTOM, LEGS, LOWER BACK, CORE, SHOULDERS

Technique:

¦ Hinge at the hips, drive your bottom out behind you and bend your knees to take hold of a kettle bell in front of you by the handles.

¦ Drive the bell backwards through the legs, then extend the hips and knees to drive the bell up to shoulder height.

¦ As the bell drops back down, hinge at the hips and knees again to repeat in a fluid motion.

BURPEE

¦ Areas trained:

BOTTOM, LEGS, CORE

Technique:

¦ Crouch down to place your hands on the floor by your feet.

¦ Jump your feet back to bring your body into a plank position, then immediately jump them back to the start.

¦ Jump up as high as you can, then land softly and go straight into another rep.