Get in and out of the gym quicker than you can say ‘beach body’

ONLY got a little time to dedicate to working out? Don’t worry! But to make sure you’re making the most of your time, it’s important to keep the intensity high.

Kit you’ll need: Barbell, dumbells

HOW TO DO IT:  Use the heaviest weights you can lift, while maintaining good form. Alternate the two

Getting your heart rate pumping an d muscles firing will ensure the after-burn effect really kicks in, so you’ll be torching fat for hours after your session, too.

Try this super-quick workout for a quick blitz but make sure you’re using the most challenging weights you can safely manage.

Try this super-quick workout for a quick

WEIGHTED SPLIT SQUAT

Areas trained: BOTTOM, THIGHS

Technique:

* Start in a lunge position, with both legs bent to 90 degrees, and a dumbbell in each hand.

* Push up and extend both legs, then lower back down again.

* Perform the allotted reps on both sides to complete.

HOT TIP~

Keep your torso upright and shoulders square throughout.

CLEAN AND PRESS

Areas trained: BOTTOM, LEGS, BACK, CORE, SHOULDERS, UPPER ARMS

Technique:

* Holding a barbell in front of your thighs, palms towards you, bend your legs to create momentum then row the barbell up toward your chin.

* Rotate your grip to drop your elbows under the barbell.

* Push the barbell up to the ceiling.

* Reverse the movement. That’s one rep.

HOT TIP

Keep a natural arch in your lower back throughout.