SEVEN-MINUTE CALORIE BURN

This supercharges your metabolism and helps burn calories.

MINUTE 1: LEG KICKS

STAND up with tummy tucked in and buttocks squeezed. Swing one leg up as high as you can, keeping it straight, and stretch your left hand forwards aiming to touch the foot before bringing it back down. Alternate kicking on each side as many times as possible in 60 seconds. This raises your heart rate and builds core and abdominal strength as well as helping with balance and flexibility.

MINUTE 4: SPEED SKATER

SWING your right leg behind you, bending the left leg as you bring your right arm forwards and take your left arm back. Then hop to change sides — left leg behind you, left arm forwards. Switch sides like a speed skater, keeping the movement fluid for 60 seconds.

MINUTE 2: WAIST WHITTLER

STAND with your feet shoulderwidth apart, knees slightly bent, arms crossed over your chest, then bend towards the right from your waist, reaching your right hand out and down. Return to centre and alternate sides for 60 seconds. This tones the oblique muscles which run down the side of the waist, building core mobility and stabilising muscles.

MINUTE 5: SIDE SHUFFLE

START in a squat, knees and hips bent, hands lightly clasped in front. Staying low, step sideways a couple of paces to the right. Feel the stretch in the side of your leg as you move. Bring your feet together between each pace. Repeat to the left. Continue, alternating sides, for 60 seconds.

MINUTE 3: LUNGE TO KICK

WITH feet wider than hip-width apart, lunge your right leg behind you, with a 90-degree bend in your left leg in front. Kick your right leg out in front as you come back to standing. Repeat for 30 seconds on the same leg, then change legs for the final 30 seconds.

MINUTE 6: PUNCH & CRUNCH

WITH legs wide, bring fists close to the body, with elbows out. Punch one arm out straight, then the other, four times. Now lift right knee as high as you can. Draw both arms tight to your sides. Step the right foot back, then bring it back up into another knee crunch. Do four on each side for 30 seconds.

MINUTE 7: STEP IN & OUT

STAND with arms by sides. Step right foot out, then the left, and lift arms above head. Step feet back in and lower arms. Then step feet out and raise hands to shoulder height. Step back to start position. Repeat for 60 seconds.