BUILD

Weeks 3-4

AFTER two weeks of exercise and healthy eating, you should be starting to notice visible results. The duration of exercise stays the same, but the recovery time is getting shorter.

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

Increase the intensity by allowing less rest: seven lots of 30-second bouts of activity with 40-second recovery between. Mix and match the following exercises with the others outlined in Weeks 1-2.

STAR JUMPS

Stand straight with arms by your sides. Looking ahead, back straight, jump upwards and outwards, opening legs and arms wide to create a star shape.

Land with legs wide, then return to standing position. Repeat.

CHAIR DIPS (right)

Sit on a chair, hands gripping the edges either side of you. Inch feet forwards to lift your bottom off the chair. Keep knees hipwidth apart and bent at 90 degrees.

Lower yourself by bending your arms to about 90 degrees, keeping your elbows tucked in and your back straight. Push back up and repeat.

STEP 4 CORE SUPERMAN

Lying on your stomach, legs together, extend your arms straight overhead.

Try to raise your legs, kept straight, and torso off the ground at same time – using back strength only.

Hold for two to five seconds and lower back down to the ground. Repeat.

GET WALKING

STUDIES show that our sedentary lifestyles are putting us at increased risk of diabetes, cardiovascular disease and even heart attacks. In addition to your HIIT routine, walking 10,000 steps a day can help to build stamina and burn excess calories, and it’s good for your heart too. Try getting off the bus a stop early, or park the car further from the office. And instead of arranging to meet a friend at your local café, why not order coffee to go and talk while you walk?

DRINK UP

WATER is a natural appetite-suppressant for two reasons. It keeps something in your stomach, making you feel less hungry. And drinking more water increases the blood volume in your body and dilutes the hormones associated with appetite. You should aim for six to eight glasses (1.2 litres) every day.