GET FIT IN 15 MINUTES

what to do

FOR a killer lower body workout that targets several muscle groups, celebrity personal trainer Nadya Fairweather suggests you try surrender squats.

Begin by kneeling with both knees on the floor. Step into a kneel with one knee up, then follow with the other leg and stand up straight.

Now bend into a squat, keeping your legs at 90 degrees and hold for five seconds. Repeat five starting on the right leg, then on the left. This really gets the heart pumping, the legs and glutes working, as well as your core for balance.

what to eat

TO STRENGTHEN and firm the muscles in your lower body, nutritionist Shona Wilkinson (shonawilkinson.com) recommends the following foods. Brown rice is a great source of both protein and carbs — it will give your body the fuel it needs to sustain muscle mass. Always opt for brown over white as it contains more fibre. Steak is a powerful source of protein — red meat isn’t bad for you, as long as you don’t eat too much. Serve with green vegetables such as broccoli for a healthy meal rich in fibre. If you’re vegetarian, black beans are also high in protein and fibre. Add to stews or casseroles — they taste delicious in a chilli.

what to wear

Sports bra, €30, sweatybetty.com T-shirt, €50.62, wiggle.co.uk Wireless headphones, €199.95, bose.ie Trainers, €150, nike.com Leggings, €110, sweatybetty.com