Men on work out exercise

THE first edition of our Lean in 2016 plan with Joe Wicks told how you can work out for just 15 minutes a day, and burn more fat than an hour jogging on the treadmill.


Four to five times a week, follow one of Joe’s HIIT sessions.

For 30 seconds Joe will put you through a heart-raising fitness move.

You then rest for 30 seconds before ramping up your heart rate again with another 30-second blast of energy.

Below, we run you through four of Joe’s super toning leg and bum exercises.

Tone your legs & bum

Sumo squats

STAND with your legs spread wide.

Slowly squat down, keeping your back straight and chest and head up.

When you are as low as you can go, rise back up and repeat.

Curtsey lunge

START by standing straight with your legs together.

Take a lunge back with your right leg, crossing it behind your left leg.

Slowly bend your knees and lower your body down until your front thigh is parallel to the floor and both knees are bent. Come back up to a standing position and repeat on the other leg.

Lunge hop

START standing up straight, step one leg back into a lunge and bring both hands to the floor – as if you were in a race starting position.

Bring your lunged leg up and hop off the ground on the other leg while your lunged leg knee is brought as high as you can.

Return to the floor position immediately and repeat.

Kickback glute

GET into an all-fours position on the floor.

Lift one leg off the floor and high into the air, kicking it up towards the ceiling.

Bring it back down and repeat.

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