However, what if we told you that recent studies have found that long sessions at the gym are infinitely less effective than short, sharp blasts of exercise? We’re talking a maximum of 15 minutes a day here. According to Jagir Singh, owner of educogym City, the key is intensity. ”Working out at 80% of your maximum intensity for five minutes is much more beneficial than working out at 40% of your maximum intensity for 60 minutes,” he says. “The increased level of intensity puts a much greater demand on the body and so it responds in a much more positive fashion. You will put on more muscle, lose more fat, plus your fitness and energy levels will dramatically improve.”

Book in with educogym City’s personal trainers and they will ensure that you are training with the correct technique and intensity, as well as offering nutritional advice and follow-up assessments. Packages start from £347 per month.

If that still sounds like too much effort (or money), try working these super-speedy exercises into your routine, supplied by Liam Barret and Philip Brown of The Fit Scene. It’s easy – you can do them during the ad break or when you’re waiting for the kettle to boil. Every little helps…

The fat blaster: one minute

If your idea of the perfect workout is running like a lunatic for the no.36 bus, then you are in luck, as this exercise is very similar. In line with Singh’s earlier points, scientific research has shown that steady aerobic training is a far less productive way to burn off fat than quick sprints.

“Sprints will create greater fat loss over a shorter period of time, which is perfect for our busy lifestyles,” says Barrett.

How to do it: Find somewhere you can sprint for 15 seconds, then rest for five seconds. You’ll need to do this three times in total.

The leg leaner: two minutes

Hot pants, short shorts, Bermudas or Speedos: one way or another you’ll be getting your pins out this summer. So you’ll need to tone your legs and bum now, quickly and efficiently. Squats are a great functional movement that, if performed correctly, will promote improved lower body and core strength. “By adding in isometric squat holds, you will be working the muscle while under contraction, even though you will not be moving the joints at that time. These squats are a great at helping to tone the legs and bum,” says Brown.

How to do it: Perform 10 squats going through the full range of the movement, making sure your knee is at 90-degrees at the lowest point. After performing 10 of these, hold the lowest point in the squat for 30 seconds. Repeat three times.

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The boxing blitz: three minutes

Shadow boxing is not only an extremely effective way of working out, it also makes you look a bit like Rocky. Jab, cross and block in this three-minute workout, the whole time pretending you are knocking seven bells out of Ivan Drago right there on Clapham Common. The real aim here is to let the hands fly in a smooth, fluid and technical manner over the whole duration of the three minutes, explains Barrett. Raising your heart rate along the way, this is a great cardiovascular workout which also activates the muscles of the arms, shoulders and core.

“Even when not punching, be sure to keep your arms up towards your face to act as a guard the whole time to allow for maximum exertion of the upper body and arms by the end,” adds Barrett.

How to do it: Start by figuring out your guard position: both hands up, your right hand sitting just under your eye line, just off your cheek. Then your left hand slightly in front of the face, again just under your eye line. Tuck your elbows in, left foot in front of right foot, trying to be slightly side on and therefore making yourself a smaller target. From there, throw the left hand out followed by the right, rotating through the shoulders when you do so. Repeat for three minutes, trying to make the punches flow smoothly from one to the other.

The crawl outs: one minute

No, this has nothing to do with getting home on a Friday night. This is a speedy and functional movement pattern that rolls from A to B to C. This movement is designed to use the entire body, but focuses specifically on the arms, shoulders and chest.

“It’s good for building endurance through the upper body,” says Brown. Hitting a great volume of muscle and joints in an effective and smooth process allows for maximum resistance and cardiac output in a small amount of time.

How to do it: Start in a standing start position. Walk out on your hands to a plank position. Walk back up to standing. Squat down and crawl out backwards into a crab position. Crawl back in and up to start position. Repeat until time elapses.

Note: Only your hands and feet should touch the floor during the one minute.

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