More muscles mean better results

There are so many different exercises to choose from, so when you are short of time, try doing a few reps of each of these exercises for a quick, yet effective 20 minute workout.

1)      Push ups:

What does it target? An age old exercise that mainly works your chest, triceps and core. Typically an individual will lift around 60 percent of their body weight when completing a push up.
How do you do it? Hands flat on the floor, shoulder width apart with a flat back and toes on the floor. Lower your body to the ground by bending your elbows, ensuring the rest of your body stays completely level. Complete by pushing your body back up to the starting position. To make a push up slightly easier, try doing it with your knees on the ground.
Want to make it harder? Try raising one leg off of the ground.

2)      Burpees:

What does it target? It works your arms, chest, quads, core, hamstring and glutes, all at the same time!
How do you do it? Start in a standing position, squat down and put your hands on the ground, kick your feet out behind you so that you are in a push up position, then tuck your feet back underneath you and in an explosive movement jump up.
Want to make it harder? Try adding in a push up, getting your chest to the ground, or adding in a tuck jump to finish.

3)      Kettle bell swings:

What does it target? A dynamic movement incorporating a hinge action from the hip, targeting the back of your body, predominantly the glutes, hamstrings, hips, core and back. It helps you to lose weight, improves your cardio fitness and develops explosive strength.
How do you do it? The beauty of a kettle bell swing is that there is no need to use large weights. It is important to remember that the movement is coming from your hips. Stand with your feet shoulder width apart, holding the kettle bell in front of you with both hands. Then use your hips to swing the weight up to shoulder height level, being careful not go any higher. It is crucial that you keep your back flat throughout. This will engage your core, activating your abs and help to avoid injury.
Want to make it harder? Once you have perfected the technique, try using only one hand.

4)      Squats:

What does it target?  Another classic exercise directly working your hips, hamstrings and glutes as well as your core. It can also target your upper body when you begin using a weight.
How do you do it? For a standard squat,simply stand with your feet shoulder width apart and squat your body down as low as you can, making sure you look ahead, keeping your shoulders back and back straight. 
Want to make it harder?  Add in a jump, weights (this in itself has so many variations) or add in a pulse once you hit that 90 degree angle.

5)      Lunges:

What does it target? A triple threat exercise working the quads, glutes and hamstrings, that isn’t for the faint hearted!
How do you do it? Typically a stationary exercise, lowering one leg to the floor at a right angle bend whilst your body stays upright and straight.
Want to make it harder?  Choose a target in the distance and lunge towards it, or try elevating your trailing leg, making the work much harder for your working leg.