ELLE Feature: Summer special – Your 15-minute plan

Tummy & Legs

Start by combining your push-ups and planks. Do a proper toe-to-palm push-up (none of that wussy kind that you do on your knees) and when you go down, move straight onto your elbows and hold a plank position for 20 seconds. Repeat this action 10 times. As these movements become easier (usually after a week), increase the plank by another 10 seconds.

Total time: 2 minutes

Legs & Bum

Step 1: Stand with your legs shoulder-width apart and squat down, lowering your bottom as low as you can. Repeat 10 times. This will work your calves, bum and back of your thighs.

Step 2: Stand with your feet together and squat down, lower your bottom as far as possible. Repeat 10 times. This will work the front of your thighs.

Step 3: Stand with your legs as far apart as possible and lower your bottom as low as it will go, a move known as the "sumo squat". Repeat 10 times. This will work your calves and inner thighs.

Total time: 10 minutes

Maximise the effect of your workout

To exercise efficiently, you just have to make sure your body and muscles are "switched on". Step your right leg forward and take a deep lunge, remaining in that position, then jump up and down on the spot 10 to 12 times. Repeat with the left leg then repeat on each side three times. This will work your stomach, your cardio fitness and your bottom and thighs.

Total time: 3 minutes