CORE MELTDOWN

Want to do some extra penance? Pick up a dumbbell and see out your session with this 10-minute conditioning and core blowout

Make the most of even the shortest gym visits with our 10-minute, total-body finisher. You’re welcome

THE FORMAT

Use the “chipper” format: work your way through all the reps of snatches and crunches in a round, then move on to the next round. You can break up each set and rest, but only as necessary – the key here is to maintain good form. In the first round, complete 40 reps of each movement in turn, followed by 30 of each, then 20, before a final 10. The reps may drop by 10 each round, but this decreases your rest time. Devious.

01 SNATCHED AWAY

With your feet just wider than your shoulders, reach down to grab a dumbbell. Squeeze your empty fist to create tension. Driving up through your hips, punch the weight above you to full lockout. Lower, swapping hands before the bell reaches the floor. Alternate sides until you’ve hit your target.

02 HIT THE FLOOR

After your final rep, lie on the floor facing the ceiling, with your knees bent and the soles of your feet touching. Reach your arms behind your head and touch the floor. Lifting your back, flex your trunk to sit upright and bring your hands down to your feet. Repeat.

03 CRUNCH THE NUMBERS

Once you’ve completed 40 reps of each move, return to the snatches and start a new round, reducing your target to 30 reps, then 20, and finally 10 for a total of 200 calorie-neutralising, core-crushing reps. Not bad for a “quick 10 minutes” at the end of your workout.