MAINTAIN

Weeks 5-6

NOW you’re into the swing with your HIIT routine, it’s time to focus on another barrier: lack of sleep

THE EXERCISE PLAN

REPEAT the following routine three times a week.

STEP 1 WARM UP

As before.

STEP 2 STRETCH

As before.

STEP 3 HIIT IT

Aim for seven lots of 30-second bouts of activity with 30-second recovery between. Repeat three times a week. This increases the intensity again – but your session will be over in just seven minutes. That means just 21 minutes of exercise a week.

LUNGES

Keep upper body straight, with shoulders back and relaxed and chin up (pick a point to focus on in front of you – this helps with balance). Engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Push with your front foot to move back to standing, and repeat with the other leg first.

WALL PUSH UPS

Standing at arm’s-length from a wall, place hands on the wall, chest-height and shoulder-width apart.

Keep elbows tucked in and bend your arms to lower the body towards the wall. Let your heels come off the floor as you lean in. Push back up and repeat.

STEP 4 CORE

HIP BRIDGE (above right) Lie on your back, knees bent hip-width apart, feet flat on the floor, arms by your sides, palms down. Tighten abs and flatten your back, press your feet into the floor and raise your hips off the floor.

Squeeze your buttocks as you lift, slowly lower back down and return to starting position. Repeat.

GET SOME SHUT-EYE

SLEEP allows the body to reset and repair. A lack of sleep can slow the metabolism and has been linked to heart disease, type 2 diabetes and even some cancers. If you have a bad night’s sleep, you’ll lack energy next morning and may reach for that muffin or bag of sweets. You’ll also lack motivation for exercise.

Establish a sleep routine by going to bed and getting up at the same time. Clear your bedroom of any distractions. Ditch the TV and switch off your smartphone. Curb the caffeine – no coffee after lunchtime.

SNACK ATTACK

PLAN ahead by keeping a stash of healthier, energyboosting snacks. Almonds, pecans and hazelnuts are high-protein and high-fibre, and as they contain unsaturated fats, they are better for your heart too. One small handful equals a 30g portion.