women

Avoid piling on the pounds on holiday. This workout is so quick you can do it in your hotel room before you hit the beach

You’ve spent months working hard to get that über-toned bikini body – and with this 10-minutes fitness routine, you can keep in shape while you’re on holiday, too. These four easy moves will work your arms, legs and glutes, in the privacy of your hotel room, so there’s no chance of you arriving home from your hols curvier than when you left.

How to do it

Warm up with a few minutes of star jumps or go for a quick run along the beach, then do each move one after the other. Once you’ve completed the whole circuit, repeat twice more, before cooling down with some arm and leg stretches, making sure you hold each move for at least 20 seconds. After that, simply grab your sarong and suntan lotion, and go and enjoy the sun.

Complete three rounds of each circuit, taking as little rest as you can between each one.

1.    Split squat

Reps: 10 each leg

Works: Things, hamstrings, bottom and core

Stand a few feet in front of a chair or bed and extend your right leg behind you so your toes are resting on the seat (a).

Keeping your hips and shoulders square, and your torso upright, slowly lower into a lunge as you drop your right knee towards the floor

When your knee hovers around two to three inches above the floor (b), push down through the heel of your left foot and return to the starting position.

Description: Once you’re comfortable doing multiple sets of 10 squats on each leg, increase the difficulty by holding a full water bottle in each hand.

Once you’re comfortable doing multiple sets of 10 squats on each leg, increase the difficulty by holding a full water bottle in each hand.

2.    Tricep dips on chair

Reps: 15

Works: Triceps and shoulder

Sit on the edge of a chair or bed, and place your palms facedown next to your thighs, fingers gripping the edge.

Place your feet on the floor in front of you, with your knees bent/ then, keeping your arms straight, shuffle forwards until your hips and bottom are in front of the chair (a).

Bend your elbows and lower your hips until your upper arm are parallel to the floor (b). push back to the start.

Description: Too easy? To challenge yourself further, raise your legs off the floor by placing your feet on another chair.

Too easy? To challenge yourself further, raise your legs off the floor by placing your feet on another chair.

3.    Squats with hand towel

Reps: 20

Works: Core, legs, bottom, shoulders and upper back

Stand with your feet slightly wider than shoulder-width apart, with your feet parallel.

Grab a rolled-up towel with your hands shoulder-width apart, and raise it overhead, so that your shoulders are roughly in line with your heels (a).

Bend your knees and push your bottom back as you squat down as far as possible, without letting your knees extend beyond your toes (b). Push through your heels to return to standing.

Description: Squats with hand towel

Squats with hand towel

4.    Raised hand press-ups

Reps: 5 each arm

Works: Shoulders, arms, core and chest

In a half press-up position, with your knees on the ground, place your hands underneath your shoulders, fingers facing forward, and rest one hand on a book or other raised object (a).

Bend your elbows, lowering your chest to the floor (b).

Engage your core and push through the heels of your hands to straighten your arms and return to the starting position.

Description: This move will hit your shoulders and chest from a different angle – a great move for tackling armpit overhang.

This move will hit your shoulders and chest from a different angle – a great move for tackling armpit overhang.

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