women

Whether you exercise on the road, in your lounge room or outdoors, these speedy calorie-zapping circuits make it easy to stay in shape when time is not on your side.

Yes, It's a busy time of year, but let’s face it – when are you not running 'around feeling frazzled? The last thing you need to worry about is squeezing in exercise, so we asked top trainer Kristin Anderson to design a plan that will work with even the craziest schedule. "So many women give up their workouts because they assume it's a waste if they can't do an entire routine," she says. “But that's how the weight starts creeping on." To show you it's quality that matters, Anderson has created three, five-minute circuits that target several muscles at once, making each one a self-contained Super-slimmer. You can do them in your lounge room or mid-walk, whether you have five minutes or an hour to spare. So save the guilt for with enjoying life and your lean, sculpted body!

The plan

How it works

Do each move in every circuit in order for one minute. Complete as many of the circuits as you can or break them up throughout the day: one in the morning, one at lunch and one at night. The important thing is to do what works for your life. On those rare days when you're not as time-crunched, do all three circuits twice with a two-minute break after 15 minutes.

You'll need

A set of 2-4 kilo dumbbells and a foam roller

Circuit 1: melt fat fast!

Foul shot

Description: cicuit 1

Foul shot

Imagine there's a basketball in front of your feet. Crouch down, pretend to grab the ball and jump up, as if you were trying to shoot a basket [shown]. Return to crouched position and repeat.

Dumbbell punch

Description: dumbbell punch

Stand with feet wide, toes turned out and hold a dumbbell in each hand at sides, elbows bent and palms facing up

Stand with feet wide, toes turned out and hold a dumbbell in each hand at sides, elbows bent and palms facing up. Lower into a squat. Stay in squat as you punch left arm forward, rotating palm to face down [shown]; quickly pull it back and switch arms. Continue alternating arms as fast as you can.

Switch step

Description: Switch step

Place a foam roller against a wall and stand about half a metre away, facing it.

Place a foam roller against a wall and stand about half a metre away, facing it. Place right foot on top of it, then jump up and switch legs [shown]. Continue, alternating legs quickly

Roll back

Description: Roll back

Stand with feet hip-width apart and hold one dumbbell with both hands in front of chest, abs tight

Stand with feet hip-width apart and hold one dumbbell with both hands in front of chest, abs tight. Keeping the weight in front of your chest throughout, squat low, sit down on the ground and roll back onto your shoulder blades, keeping knees tucked [shown]. Quickly roll forward and stand up; repeat.

Side wall kick

Description: Side wall kick

Stand with your right side about one metre from a wall with feet shoulder-width apart and knees bent.

Stand with your right side about one metre from a wall with feet shoulder-width apart and knees bent. Bring hands in front of chest, elbows bent. Extend right leg out to the side and tap the wall [shown], then the ground. Continue, tapping as quickly as you can. Switch legs after 30 seconds.

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