Last-minute beach body workout

Left it late to tone up and get fit this summer? Shape up in record time with our workout for a slamming bikini body.

When your goal is to torch kilojoules in a hurry, the secret is to do sets of two moves back-to-back with no rest. Trainers call this a “superset”, and it can increase your metabolic rate by 13 per cent.

For this workout, designed by strength and conditioning expert Craig Ballantyne, you need a pair of 2 to 5-kilogram dumbbells, a fitness ball and a bench or step.

Start with move 1A, then immediately do 1B.

Rest for a minute, then move on to 2A and 2B.

Continue to the end, rest for one minute, then start over for one more set. Do the complete workout twice a week on nonconsecutive days.

Challenge your muscles and your metabolism by increasing the weight or the number of reps.

Click here for the LAST-MINUTE BEACH BODY WORKOUT

No time for the gym?

Circuit-based cardio is the ticket to turbo-boosting your metabolism. But forget the bike or elliptical machine.

Circuit strength training – going rapidly from one move to the next – will keep your heart rate up, blast kilojoules and build muscle.

You can do the below exercises anywhere and you’ll reduce your risk of 'overuse injuries', a common side effect of traditional cardio.

Do each of these exercises in order, without resting between. Complete the routine twice a week on nonconsecutive days (but not on days you do the last-minute beach body workout).

CARDIO WORKOUT

1. Bodyweight squats
Stand with your feet hip-width apart. Squat until your knees are bent about 90 degrees, then stand up. Repeat for 20 seconds. Hold the last squat for an additional 10 seconds. Repeat eight times.

2. Push-ups
Do push-ups for 20 seconds. Hold the top of the last push-up for an additional 20 seconds. Repeat four times.

3. Plank-side-plank
Perform the following as a single movement without rest: get in standard plank position.

Keep your shoulder blades back and down, with your body in a straight line from heels to shoulders. Hold for 20 seconds.

Next, move into a right-side plank: shift your weight onto your right forearm and the outer part of your right foot. Rest your left leg on top of your right leg, keeping both straight.

Rest your left hand on your hip. Hold for 10 seconds. Return to a standard plank, hold for 20 seconds, then shift to a left-side plank and hold for 10 seconds. Repeat the sequence 4 times without resting between moves.

4. Bodyweight lunge/mountain climber
Stand with your feet hip-width apart. Step forward with your left leg, bending your left knee until both legs form 90-degree angles. Push back to start. Continue for 20 seconds, alternating legs.

Next, get into push-up position and pull your right knee towards your right shoulder, then slowly straighten your leg and return foot to the floor. Continue for 10 seconds, alternating legs.

Repeat the lunge/climber sequence four times without rest.