In the second of our four-part series on how you can supercharge yourself for summer, Karl Henry shares his most effective workout yet
People are busier than ever before, and they can struggle to find the time to complete long gym sessions.
So today I am giving you a high-intensity workout that takes just 15 minutes and involves five key exercises. It can be done at your own pace and, if you follow it consistently, will get you into shape fast.
High-intensity workouts have become increasingly popular because they enable you to give your body a proper workout in a short space of time. To get the most out of your workout, do as many reps of these five exercises as you can in 60 seconds.
Together, the exercises work the key muscle groups of the body. Work to your own fitness levels and, as you get fitter, you will be able to do more. This means that you body is getting challenged all the time, ensuring the best results.
Ready for your workout?
Well, here are your exercises:
Start with your knees on the floor. Your hands should be wider than shoulder width and your back at 45 degrees to the floor. Lower your body all the way down and back up.
2. Ab crossovers
Lie on your back with your hands under your bum, palms down. Bring your legs up in the air at 45 degrees, and simply cross one over the other. If it's too easy, then bring the legs lower.
3. Chair squats
Place a chair behind your bum, the lower the better. Now bend your knees until your bum touches the chair. If it’s too easy, remove the chair.
4. Chair dips
Place your hands outside your hips, ensuring the chair is fixed firmly, place your feet out in front, keeping your back close to the chair, bend your arms until your bum touches the floor. If it's too easy, bring the feet further away from the body.
Start with your feet together, hands on your hips. Simply step forward on your right leg, bringing your left knee to the floor. Always pull your bellybutton into your stomach to keep your back straight.
If you think this is too easy, go to independent.ie for five ways to make your workout harder