20 minute workout to a healthier you

Give your overall health a serious boost and reduce your risk of illness with these five hard-hitting moves.

Researchers in Britain have found that, when it comes to glucose regulation and insulin resistance, interval training — where short, sharp and intense periods of exercise are interspersed with short periods of rest — is more effective compared with slow and steady or longer, moderate workouts. This is where HIIT comes in. It helps to maintain a healthy weight and boosts fitness, and is also far more time-efficient than most workouts. As long as you go hard during the ‘work’ periods, recharge in the rest periods and keep the workout as a whole super intense, it’s easy to squeeze into a busy schedule. In fact, it will take no more than 20 minutes.

HOW TO DO IT

Perform 45 seconds of the below moves with 15 seconds’ rest between each move. Then rest for the allotted time for your level and go back to the start to repeat for the number of sets recommended.

Beginner: 3 x 45 seconds (1 minute’s rest)

Intermediate: 4 x 45 seconds (30 seconds’ rest)

Advanced: 4 x 45 seconds (as little rest as possible)

SHOULDER PRESS

Areas trained: Shoulders, triceps

Technique:

• Hold a dumbbell in each hand in front of your shoulders.
• Extend one arm to push the dumbbell up towards the ceiling.
• As you lower the dumbbell back to the start, push the other up to the ceiling.
• Lower slowly and repeat.

HOT TIP: Keep the pace flowing to create more of a challenge

CLEAN AND PRESS

Areas trained: Glutes, quads, hamstrings, back, shoulders, biceps, triceps

 Technique:

• Holding a barbell in front of your thighs, bend your legs for momentum, then row the barbell up towards your chin.
• Rotate your grip to drop your elbows under the barbell.
• Push the barbell up towards the ceiling.
• Reverse, then repeat.

SAFETY TIP: Keep your shoulder blades engaged as you row the barbell up

3-POINT RUSSIAN TWIST

Areas trained: Core, stomach, sides

Technique:

• Sit on the floor, holding a medicine ball close to you with your feet hovering above the floor and upper body reclined.
• Twist your upper body to the right, bringing the ball towards the floor, then twist the other way to reverse the motion.
• Now fully extend your body without letting your arms or legs touch the floor, and take the ball overhead towards the floor.
• Return to the start and then immediately repeat the entire movement for the next rep.

SAFETY TIP: Don’t let your lower back overarch

PRESS-UP RENEGADE ROW

Areas trained: Chest, triceps, biceps, upperback, core

Technique:

• Start off in a straight-arm plank position with each hand holding a dumbbell, then bend your arms to lower your chest to the floor with your elbows moving out behind you rather than to the side.
• Push back up to the start, then row one dumbbell up to your side.
• Lower back to the start and repeat on the opposite arm for the next rep.

SAFETY TIP: Keep your hips in line with the rest of your body

BULGARIAN SQUAT

Areas trained: Glutes, quads, hamstrings

Technique:

• Stand with one foot behind you on a bench, holding a dumbbell in each hand, your other foot slightly further forward than your body.
• Bend the front leg to lower yourself down as far as comfortable, then push back up to the start and repeat.
• Perform the allocated reps on each leg to complete a full set.

SAFETY TIP: Make sure your front foot is far ahead enough to allow yourself to lower as deeply as possible with comfort