High-intensity workouts will transform your shape in minimal time by decreasing body fat and increasing muscle mass.
Zana Morris developed these moves to help you get in shape faster. Simply complete them every day - and aim to rest for a maximum of ten seconds between each move.
These exercises can be done in your own home - all you need for them is a resistance band and hand weights.
With feet apart, hands on hips, take a big step forward with left leg and lower right knee to the floor, and then back up. Alternate other side, repeat for 60 seconds.
Stand, feet apart. Squat down low. Keeping tummy tight, push up back to stand. Repeat for 60 seconds.
Stand on a sturdy book or low step with heels overhanging and holding hand weights. Using a wall for balance, rise up on tiptoes and back down. Do as many as you can for 20 seconds, rest and repeat.
Sit with legs straight. Loop band around feet. Stretch arms out holding band, palms inward, and pull back to near lower ribcage. Return to starting position and repeat for 30 seconds.
Lie with hands behind head and knees bent. Slowly lift chest off floor and back down. Start with ten, building up to 20 when you can.
Standing, place one end of band under right foot, the other in left hand. Raise band across body to slightly above shoulder, palm down. Repeat for 30 seconds. Swap sides.
Stand on middle of band with feet shoulder-width apart, then pull band upwards, bending at the elbow. Repeat for 30 seconds.
VERTICAL LEG RAISES
Vertical leg raises
Lie on back, knees slightly bent. Lift hips, straighten legs and push feet up so soles face the ceiling. Lower. Repeat ten times, building up to 20.