GET 15 FIT IN MINUTES

what to do

THIS kettlebell squat and pull is ideal for toning thighs, says Nadya Fairweather, personal trainer and founder of u-shape.co.uk.

Stand with feet hip-width apart, toes and knees pointing straight ahead. Hold a kettlebell in one hand — this ensures your weaker side is not neglected.

Lower into a squat, with your bottom out. As you stand up, pull the kettlebell up and extend your elbow out, finishing at chest height.

Allow the weight to drop back down, as you return to the squat position. Repeat on each side in sets of 15, ten and five.

what to eat

COMPOUND exercises are those that target multiple muscle groups: they burn a lot of fat and require a high-calorie intake. It is therefore important to replenish yourself with the right nutrition, in order to prevent fatigue, says nutritionist Eve Kalinik ( evekalinik.com). This means having multiple and varied food groups on your plate. Protein is crucial, but make sure you go for good quality sources — organic free-range meats, poultry or eggs are all excellent options. Healthy fats are also essential for supporting a leaner physique: so make sure you add plenty of coconut oil, organic butter, avocados, nuts, seeds and oily fish into your diet.

what to wear

Gap T-shirt, £14.99, zalando.co.uk Sports bra, £33.18, victoriassecret.com Leggings, £24.99, hm.com Trainers, £100, asics.com Kettlebell, £6.99, argos.co.uk