GET FIT IN 15 MINUTES

what to do

IF YOU want to sculpt your thighs, work both the leg muscles and the glutes in your bottom, says personal trainer Nadya Fairweather ( u-shape.co.uk).

Try a single-leg squat. Lift your right leg in front of you, bending it at the knee.

Then, with your hands on your hips, squat down as far as you can and come back up. Repeat the movement three times. Next, move into an ‘aeroplane hold’ by tilting your upper body forward. Extend your arms in front of you and your right leg straight behind. Hold this for ten seconds, then repeat with the other leg. Aim to do two to three sets.

what to eat

NUTRITION is as vital for fitness as exercise, says Shona Wilkinson ( shonawilkinson.com).

Eat plenty of sweet potatoes, as they are lower on the glycemic index than normal potatoes, so they won’t drive your blood sugar or hormone levels up as high. This can reduce fat accumulation, particularly round the thighs.

Beetroot contains a naturally

occurring chemical called lycopene — a powerful antioxidant that will increase skin elasticity by boosting collagen production, which is great for toning. White tea can help, too, as it is also packed with the antioxidant. Try to have two to three cups a day.

what to wear

Water bottle, £12.50, trouva.com; Trainers, £89.95, johnlewis.com; Sports bra, £19.99, wiggle.co.uk; Leggings, £12.90, joggingpoint.