More muscle, less time

Sure, you’ve run non-stop for 15 minutes, but have you ever performed 15 minutes of resistance exercise without rest? “You’ll be surprised how hard you can work without a gym,” says trainer Craig Ballantyne. Alternate between the squat and push-up for three sets, then perform the next three exercises consecutively (again, without rest) for three more sets.

SINGLE-LEG ROMANIAN DEAD LIFT

Stand on your left foot with your right foot raised behind you, arms at your sides. Keeping a natural arch in your spine, push your hips back and lower your body, without bending your knee. Squeeze your glutes and press your heel into the floor to return to an upright position. Do eight reps on each leg.

Y SQUAT

Stand with your arms straight overhead in a “Y”, shoulderblades pulled back. With feet slightly wider than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Then squeeze your glutes and push yourself back up to the starting position. Do 12 reps.

WALL SLIDE

Stand 15 centimetres in front of a wall. Raise your arms so your elbows, shoulders, wrists, backside, upper back and head all touch the wall. Slide your arms down and tuck your elbows in at your sides. You should feel a strong contraction in your shoulders and the muscles between your shoulderblades. Slowly slide your arms up to the starting position. Do 10 reps.

SPIDERMAN PUSH-UP

Assume the classic push-up position. As you lower, slowly bend your right leg and rotate your knee outwards until it’s outside your right elbow. Don’t drag your foot; keep it in the air and don’t rotate your torso. Then push back up and return your leg to the starting position. Repeat with your left knee. Do eight reps per side.

SPIDERMAN LUNGE

Assume the classic push-up position with your hands below your shoulders, legs straight and abs braced. Lift your right foot off the floor, bending your knee, and step to the outside of your right hand. Return to the starting position and repeat with your left leg. Continue alternating for a total of 20 reps.