Sometimes we don’t have the time or energy to fit in a gruelling workout, there’s no shame in that. But what if we told you that all you needed was 15 minutes, twice a week?

This routine was designed by Biggest Loser trainer Dolvett Quince and it’s incredibly simple. Best part is, you can do it from the comfort of your own home (without any equipment). In terms of how effective it is, Dolvett says “By doing this routine two times a week, you’ll see results in three weeks and feel stronger, and look more toned”.

Here’s how…

Move one

First off you have to do thirty squats followed by your one minute break. Squatting doesn’t only work your bum muscles, but also has an effect on your hamstrings, calves, back, thighs and tummy.

Move two

Next do thirty pushups, which will primarily work your bicep and tricep muscles, but will also engage literally every major muscle as you execute the movement.

Move three

The pushups are followed by a rep of 30 burpees. Again, this exercise works your entire body and is also a fantastic calorie burner.

Move four

The fourth rep is a set of thirty crunches. This exercise is one of the best that you can do for your abdominal muscles. When you crunch, you’re teaching your muscles in the region to work in a coordinated manner so even after you stop, they still remain active.

Move five

The final rep you have to do is thirty dips, and for this you’ll need a chair. Dips work mostly on your upper body muscles but they’re also great for your overall strength because you’re essentially lifting your entire body weight.

When can we start?

• body
• exercise
• health