Feel fit in 4: Your full

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Women's Health Collective trainer India Morse shares exactly what to do and when.

Let's face it, most of us having better things to do than spend hours and hours every week in the gym. And now that the sun has finally started shining? Our resolve to spend our precious free-time in the weights section is definitely waning...

However, the science shows us that, contrary to popular belief, dragging out those sweat sessions might not actually be the way to fast-track results. Research has shown that a 10-minute workout featuring just one minute of high intensity offers the same benefits as 45 minutes of jogging. The message? Train smarter, not longer.

It's for this reason that we hit up our latest Women's Health Collective trainer India Morse to break down exactly how to do this. Over the next 28 days, she’ll coach you through a full-body training plan, featuring a cardio blast, upper-body burn and lower-body burn, each lasting no more than 15 minutes.

‘We don't need to spend forever in the gym to see results,' says India. 'Instead, all you need a quick workout which covers everything in one session. These workouts are especially good if you want to improve strength but hate cardio, as the mixture of bodyweight and weighted exercises will work your full body.’

Each of India's 15-minute workouts focus on compound moves – exercises which utilise multiple muscle groups at the same time, explains India. ‘These will improve your cardio health and stimulate muscle mass growth so that as the weeks progress, you’ll see yourself getting stronger and fitter.’

For each move, India has included regressions and progressions so that you can tailor your workout to suit your ability level. ‘If you want to spice up your workouts, try the progressions, but remember to always start slow and light if it's challenging,’ she advises.

Once the four weeks are up, India says you can expect to see improvements in your posture, form, and balance, thanks to the unilateral training included in the plan. ‘You’ll be able to perform cardio better, as including weight training (and single-leg and single-arm exercises) in your routine will help you become stronger all over, without any imbalances.’

The plan officially kicks off on Monday 5th June, but you’re under no obligation to stick to our timings. Bookmark this page and come back whenever you’re ready, and scroll down to see what India recommends once the four weeks are up.

Download and keep our illustrated, mobile-optimised plan for the next time you hit the gym DOWNLOAD PLAN

Equipment needed: One exercise mat, 1 pair of heavy dumbbells, 2 kettlebells, 2 plates. Read on for advice on what weight dumbbell to go for.

Save or screenshot this handy infographic to help you keep track of what you should be doing and when.

India says: 'Everyone's level of ability is different, so to prevent injury you will need to start slowly with lighter weight, and focus on your form. The weights you use shouldn't feel easy, and the last few reps should feel fairly hard. As a rough guide, I would suggest starting with 4kg dumbbells for upper body, and 6/8kg dumbbells for lower body exercises, as well as 12kg kettlebells and 15kg plates.’

Follow India's original timings for each of the workouts.

15-Min Cardio Workout: Use heavier weights15-Min Upper-Body Workout: Increase the tempo15-Min Lower-body Workout: Use heavier weights

15-Min Cardio Workout: Increase timings to 40 seconds working / 15 seconds rest15-Min Upper-Body Workout: Increase the tempo or use heavier weights15-Min Lower-body Workout: Adding the pause movement at the end of the superset for 5 seconds.

15-Min Cardio Workout: Add one more round15-Min Upper-Body Workout: Increase the weights used15-Min Lower-body Workout: Add one more set with a pause movement.

Equipment: 1 exercise mat, 1 kettlebell.

Warm-up: Run through this whole warm-up twice.

Workout:

Perform the following moves for 35 seconds, followed by 15 seconds of rest before starting the next.

Regression: Try slow Romanian deadlifts instead.Progression: Use a heavier weight.

Regression: Perform just the kettlebell press.Progression: Use a kettlebell in each hand.

Regression: Use your knees.Progression: Increase the tempo, lowering into the down position for 3 seconds before releasing your hands to increase time under tension.

Regression: Bend your legs or single leg movement alternating each side.Progression: Slow down the movement.

Regression: Use alternating single leg movement.Progression: Increase the tempo (but maintain a good form).

Regression: Alternate lateral lunges and reverse lunges each round.Progression: Use weights.

Perform this whole workout twice, giving yourself a 30 second rest between circuits to make 15 minutes. If you need longer between the circuits, that's absolutely fine – follow your body's cues and give yourself the rest you require.

Cool-down:

Hold each stretch for 20 seconds

Equipment: 1 resistance band, 1 x pair of dumbbells, 1 x kettlebells, I bench.

Warm-up:

Workout:

FIRST SET

Perform 12 reps of each, using light weights

Regression: Alternate arms Progression: Increase the tempo, holding for 3 seconds at shoulder height.

Regression: Go lighterProgression: Go heavier.

Regression: Go lighterProgression: Control the tempo so each pump takes 3 seconds up and down.

Rest for 30 seconds at the end of each set. Perform 3 sets in total.

SECOND SET

Perform 8 reps of each, using heavier kettlebells.

Regression: Go lighter and use weight on just one armProgression: Use the 2-1-2 tempo, ie two seconds on the way down, 1 second at the bottom and two seconds back at the top.

Regression: 3 point row, focusing on a single arm exercise on the bench.Progression: Pendlay row, and increase the weight.

Regression: Lower the weightProgression: Slow the movement as you lower (ie add the eccentric tempo).

Rest for 30 seconds.

Finisher: Hold a hand-release push-up for one minute.

Cool-down:

Hold each stretch for 30 seconds

Equipment: 2x plates, 2x dumbbells

Warm-up:

Hold for 20 seconds on each side, and run through the warm-up twice.

Workout:

FIRST SUPERSET

Do 8 reps of each of the following, completing 2-3 sets

Regression: Do the lunges without the dumbbells and focus on form.Progression: Increase the weight used.

Rest for 30 seconds before repeating another set.

SECOND SUPERSET

Do 8 reps of each of the following, completing 2-3 sets

Regression: Use only bodyweight for the movesProgression: Slow down the movement and hold the pause for three seconds before coming back to standing

Rest for 30 seconds before repeating another set

Finisher: Hold a wall sit for as long as you can.

Cool-down:

Hold each stretch for 30 seconds

After the four weeks are up, India suggests adding more rounds with longer rest time, or combining the upper and lower body burn workouts into one longer routine to create a more challenging full-body session.

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