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Sculpt And Tone Your Body With This Super-Efficient Circuit

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15 minutes is all it takes

‘These moves will work multiple muscle groups simultaneously, which saves time and burns more calories’, says Michaels. ‘They all use bodyweight, and free weights, too, which makes them functional movements that will improve your power, flexibility, balance, strength and agility’.

Does each move one after the other, and repeat three times through. Rest for at least 90 seconds between each circuit

Crunch circle with hollow man

Time: 60 seconds

Works: Abs, back and thighs

Lie face up, with your hands resting lightly on the back of your head. Raise your legs 3-6 inches off the ground, contracting your abs. Crunch your torso up, and then rotate it so that your ribs draw a clockwise circle. Repeat the move in the opposite direction. Keep alternating sides and make sure you move in a controlled manner.

Description: Crunch circle with hollow man

Crunch circle with hollow man

Punch plank

Time: 60 seconds

Works: Shoulders, arms, chest, back, abs, bum

Start in a plank position, with your hands directly beneath your shoulders and your abs pulled in and your back flat (a). Hold the plank firm as you punch your right arm forward (b). Return to plank and repeat with the left arm. Continue alternating sides, without lifting your bottom or rocking your hips.

Description: Punch plank

Punch plank

Ready, set, go

Time: 30 seconds each leg

Works: Bum, thighs and hamstrings

Stand with your feet hip-width apart, you’re left foot in front of your right. Crouch down until your left thigh is parallel to the ground, with your left heel on the ground and your right leg extended behind you with your heel lifted – your chest should be resting on your left thigh (a). Keeping your fingertips on the ground, either side of your foot, tap your right toes in to your left heel (b) then extend your foot back out to the start. Quickly drive your foot in and out for 30 seconds, then switch and do this with the opposite leg for 30 seconds.

Description: Ready, set, go

Ready, set, go

Jump kick

Time: 60 seconds

Works: Abs, bum, thighs

Stand with your feet hip-width apart, holding your hands in loose fists near your chin. Raise your right knee so that your thigh is parallel to the ground (a), then tighten tour abs and hop onto your right leg, kicking your left leg up with your knee bent and thigh parallel to the ground (b). Repeat on eth opposite leg. Continue alternating sides, doing as many reps as you can in one minute.

Description: Jump kick

Jump kick

Plyo push ups

Reps: 30

Works: Chest, shoulder, triceps, abs

Start in a basic push-up position, with your knees resting on the floor and your arms straight (a). Slowly lower yourself into a push up, then with an explosive burst, exhale and push yourself up, lifting your hands off the floor and clapping them together (b). Land back in a push-up, before exploding back into the air again

Description: Plyo push ups

Plyo push ups

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