Don’t let a lack of time scupper your workouts. Fast-track your way to a better body with these two-in-one resistance moves.

With summer on the way, why not make the most of the sunshine by finishing your workout quicker? This time-saving regime uses compound moves to work multiple muscle groups together and burn fat. Best of all, you’ll train harder and burn more calories thanks to excessive post-exercise oxygen consumption (EPOC). This means your body will continue to burn calories even when your workout is over.

How to do it

Warm up by jogging on the spot, followed by gentle stretches. Then do the following exercises in order, without resting. When you’ve done a set, rest for one minute, then repeat the circuit three more times. This routine will increase muscle tone, burn calories, reduce stress and get your body ready for your summer wardrobe.

1.    Squat with lateral raise and leg lift

Works: shoulders, back, adductors (outer thighs), quads, glutes and core

Reps: 12 (six each leg)

Hold a pair of dumbbells at your sides and stand with your feet hip-width apart. Keep your abs tight and lower your body into a squat, keeping your back straight with pressure through the

heels (a).

Description: Squat with lateral raise and leg lift


As you return to standing, lift your left leg out to the side while raising your arms until they’ve in line with your shoulders (b). Repeat with the right leg and alternate legs with every rep.

Description: Squat with lateral raise and leg lift

Do this routine three times a week on non-consecutive days, to give your muscles some recovery time.

  2.    Plank to dumbbell row

Works: abs, upper back, biceps, triceps and shoulders.

Reps: 12 each arm

Get into a pushup position with a dumbbell in each hand and your hands and feet slightly wider than shoulder-width apart for balance (a). Pull your right elbow straight back bringing the dumbbell up towards your torso. Keep your hips straight and core engaged (b). Pause at the top, and then slowly return the weight to the floor. Repeat with the left arm.

Description: Plank to dumbbell row

  3.    Lunge with tricep extension

Works: triceps, shoulders, upper back, core, quads, hamstrings and glutes

Reps: 10 each leg

Stand in a lunge position holding one dumbbell overhead with both hands (a). Keeping your elbows shoulder-width apart, bend them and lower the dumbbell behind your head as you lower into a lunge (b). Once your front knee is bent to 90 degrees and your back knee is just off the floor, pause for a moment before simultaneously pressing the weight straight overhead as you straighten your legs. Repeat all the reps on the same leg before switching.

Description: Lunge with tricep extension

4.    V-sit with dumbbell press

Works: biceps, triceps, shoulders, upper back, abs and quads

Reps: 15

Sit on the floor with your knees bent, holding a pair of dumbbells in front of your chest. Lean back so your torso is at a 45-degree angle and lift your legs so your feet are off the floor with your knees still bent (a). Balance by engaging your core and then push the dumbbells away from your body until your arms are straight in front of you (b). Lower them slowly back to your chest, keeping your balance without letting your legs touch the floor. Remember to keep your core engaged so you don’t arch your back.

Description: V-sit with dumbbell press

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