30-minute fix
These simple but effective exercises will help tone and stretch your body, and give you a 30-minute sweaty workout.
Push ups
This is my all-time favourite in the house and can be done almost anywhere. If done correctly, it can build stamina and turn fat into muscle on your upper body.
Lie face down with palms on the floor, shoulder-width apart. Push body up with back and legs in a straight line and lower yourself towards the floor. To strengthen chest, place your arms wider apart. To strengthen triceps and back, move your arms closer together.
Muscles used
Pectoral, triceps
Sit ups
Lie on your back with your knees bent and feet flat on the floor. Cross arms across chest and raise your body up to meet your knees. This can strain the back, so if it is weak do crunches instead.
Muscles used
Abdominal and back muscles
Jumping
It may look silly but its great to get the heart pumping and to build stamina. It will also strengthen leg muscles. Those with weak knees should avoid it.
Muscles used
Calf and thigh muscles
Squats
It helps shape buttocks, strengthen thighs and build stamina. Stand up straight, bend your knees with arms outstretched, parallel to the floor. Bend until your thighs are parallel to the floor.
Muscles used
Thigh and buttock muscle
