Numerous studies have proven that 20-30 minutes moderate exercise 4 times a week helps speed up the metabolism, reduce fat and boost energy. But for many, the mere thought of working out this much is just too much to process, and they never get started. Sound like you?

Heres the solution - start with 15 minute workouts. That’s it! You don’t NEED to do any more - well this is the message you tell your brain. The amazing thing is, that once you commit to 15 minutes, you will often find it easy to add on another 5 at the end. Being mentally prepared to accept the challenge of 15 minutes helps you over that resistance hurdle.

So what can you do in 15 minutes - click here to choose from a range of 15 minute energy-boosting workouts.

Circuit Training

The following exercises are done after a 3 minute warm up - this can just be walking up some stairs, or marching on the spot raising your knees up so that your thighs are parallel to the floor. Then rotate through any mix of the following exercises, doing 10 repititions [around 30 seconds], then resting for 30 seconds.

Squats
Shoulder presses
Abdominal curls
Lunges
Push-ups - from knees is fine
Dumbell rows

Repeat the circuit twice.
At the end of the circuit, stretch out each muscle for about 30 seconds.

HIIT Cardio-Vascular

Choose any two or three activities from the list below to do some High Intensity Interval Training.

Warm up with a slow to moderate pace for 3 minutes.

Now perform 12 second bursts of moderate activity, with 18 seconds of slower pace.

Keep the cycle up for 15 minutes

Cycling
Skipping
Jogging or Running
Power walking
Stair/Step climbing
Kickboxing - punch and kick combinations
Rowing

Or any other CV activity that you may enjoy.

Alternate between the Circuit and CV days over 4 days of the week.

If you happen to feel like going for a stroll after dinner or doing some stretches whilst you watch television - then all the better.