TABATA TONERS

1 DAY A WEEK, 30 MINUTES

You'll need

One 2kg to 5kg dumbbell; skipping rope.

You'll do

A march or jog in place for 5 minutes to warm up. Do the first move for 20 seconds for as many reps as possible, while maintaining good form. Rest for 10 seconds. Repeat a total of 8 times in 4 minutes, taking breaks every 1 or 2 minutes, if needed. Rest for 1 minute, then repeat this routine with each move until you’ve done all 4 moves. Walk at an easy pace for 3 to 5 minutes to cool down.

1. HIGH DUMBBELL SWING

Hold end of dumbbell with both hands, arms down. Bend at hips, lower torso about 45 degrees, and let dumbbell swing between legs. Bend knees slightly, then thrust hips forward, straighten legs, and swing dumbbell up to shoulder height, arms straight. Do for 30 to 60 seconds.

2. SQUAT

With feet shoulder-width apart and hands behind head, sit hips back until thighs are about parallel to the ground. Keep knees behind toes. Stand up quickly, squeezing glutes.

3. LUNGE WITH PUSH-UP

Stand with feet together. Step right foot forward about a metre, bending knees. Push off right heel to stand back up. Repeat with left leg. Get on ground to do 1 push-up, pressing up quickly. Stand back up. Repeat sequence.

4. SKIPPING

Jump off balls of feet just high enough to clear rope and land with knees bent slightly. Look straight ahead, not down at your feet.