When you’re trying to get fit, having a rest day can reduce your momentum. One day off can quickly turn into two, three, or four — and before you know it a week has gone by without a visit to the gym.
Manageable training programmes that recommend a “little and often” approach — like the viral seven-minute workout— have soared in popularity for this reason. Who can’t spare less than 10 minutes in a day?
For some quick workout inspiration, Business Insider asked Toby Huntington-Whiteley, 28,and Antoine Dunn, 25, trainers at London’s Kobox boxing studio, for their go-to moves when they’re short on time or on the road.
The pair share something else in common besides boxing — they’re both the younger siblings of British supermodels and former Victoria’s Secret models.
Antoine is the brother of Jourdan Dunn, and Toby is the brother of Rosie Huntington-Whiteley.
Toby Huntington-Whiteley, who is also a model and travels the world working on campaigns for designers like Burberry, Givenchy, and Ralph Lauren, told Business Insider that if you’re short on time — or on the road — then one of the most effective exercises you can do is the walking lunge.
“Especially if you’re front-loading it,” he added. “You’re working your legs, and most of your lower body, and it’s safe for both beginners or advanced.”
A walking lunge is a more intense version of a stationary lunge. It is performed by starting with your feet shoulder width apart, taking a step forward with one leg, then lowering yourself towards the floor, bending both knees. One knee should be at a 90-degree angle to the floor, while the other should be pointing toward, but not touching the floor.
Walking lunges can help to strengthen and shape the legs, improve core strength, boost hip flexibility and tone and lift the glutes.
Meanwhile, Dunn, who is also personal trainer to his sister Jourdan, said that if you only have a few spare minutes in a day, you should go for the classic push-up, because it’ll work both the body and mind.
“It’s a great exercise for the body and people always feel like they can’t do it, so if you’re practicing a push-up on your knees and suddenly you can do it on your two feet, you’ll feel really rewarded.”
Dunn said that for him, exercise is all about performing something that you couldn’t do before, rather than aspiring to look a certain way.
If you ordinarily struggle with a press-up, you’re not alone — here are three steps to perfecting it.
Originally published on www.businessinsider.com.
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