This super fast workout is designed for the busy person who doesn’t have time to exercise. Most people find first thing in the morning is best for this super quick (approx 5-10 mins) workout, but you can do it anytime. The idea is to work as many muscles and burn as many calories as possible is as short a time as possible. Give it a go;

1/ Wall Squat

Put your back flat against a wall and bring your feet about a foot forward. Slide down as far as you can and hold the position totally still. Your legs should start burning. Hold position for as long as you can (45-60 seconds).

2/Side Plank

Lay on your side on the floor. Using your elbow and feet, raise up and hold position still. If this is too difficult, use the other hand on the floor to help support you. Hold for as long as you can. (approx 30 seconds each side).

3/ Press Ups

On your feet if you can, or on your knees if not. Lower your whole body, stomach and chest down towards floor and push back up. Do as many reps as you can. (approx 15-20)

4/ Front lunges

From standing, take a big step forward and bend both knees as much as possible. Push back up through the heel of your front foot. Repeat on other leg and keep alternating. (approx 20)

5/ Front Plank

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Everyone is so busy these days, it is unrealistic for me as a trainer to expect everyone to go to the gym every day. It’s not just the 45/60 minutes in the gym, it’s the travelling back and forth, changing, showering, etc. The whole process takes over 2 hours. Who has that sort of time?! So home workouts are the thing of the future – but with your obviously limited resources you must know what you are doing to get a good home workout.

Rule 1 – Set Yourself an Appointment

If you just wake up every day with the intention of ‘exercising at some point,’ the chances are it simply won’t happen. Whenever suits you, first thing in the morning, when you get in from work, it doesn’t matter, the key point is you make an appointment to do it at a certain time. That way you know exactly when it is going to happen and you can’t put it off and eventually not do it!

Rule 2 – Be Realistic With Time

Don’t plan to workout for an hour a day unless you can guarantee you can spare the time. You are much better of planning a daily 20/30 minute workout that fits into your routine and doesn’t take up too much of your time. Frequency of exercise is more important than duration.

Rule 3 – Keep it Varied

Mix up what you do. So many people buy fitness equipment like a bike or cross trainer that just acts as a clothes horse after a few weeks. Why? Because… Read more->

The two most common exercises for the stomach area are crunches (sit-ups) and the plank. What if you could you just 1 exercise that incorporated the benefits of both all into one? This would double the effectiveness of your workout half the time!

This exercise is called the Spiderman Crunch. 

Position: Rest on your hands and feet, facing the floor and with your body raised up.

 Technique:  Alternately draw one knee up towards the same shoulder, crunching through the stomach. Squeeze it as high as possible.

Points to Remember: Keep your hips down and back flat. The further you slide your legs back the more difficult it becomes.

If the above if really difficult for you, don’t panic, just do 2 reps at a time resting in between before attempting any more.

As you will notice from the above description you are holding a straight-arm plank as well as crunching your knee up using your abs. This means you are getting the best of both exercises. It’s really important that you engage your stomach muscles as you crunch the knee up towards your hand.

Today’s Takeaway - The more muscles you can work in each exercise the more fat you burn. The Spiderman Crunch is a prime example of this.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Everyone wants their arms to have that flab free, toned appearance. Men often struggle to get the muscle definition that they want, and women tend to gain fat on their triceps or ‘bingo wings’ as they are more commonly known. Here are the 3 exercises that will solve these problems!

These exercises are for both men and women. Girls, please don’t think by doing them you will end up with arms like the guy above, because you won’t. The physiological differences between men and women explain the different results.

1/ Press Ups. I know it’s a common exercise, but it really is the best one for your arms. Do them on your knees if you need to and make sure your whole body is lowering down to just off the floor.

2/ Chest Dips. Put 2 chairs either side of you,a nd lower yourself in between them, going up and down as far as you can. The straighter you have your legs the tougher it will be.

3/ Tricep Dips. Put 1 chair behind you and place both hands on it. Tucking your elbows in towards your body as much as possible lower yourself up and down.

Today’s Takeaway - Do these exercises every other day for great flab free arms. Do them in a circuit format, completing each exercise 3 times.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’