Struggling to find time to fit exercise into your busy schedule? No excuses:even short bursts of activity can produce results. Here are the mini workouts that can make sure you stay in shape.

Start the day with a strong back
Stand with your arms crossed over your chest. Keeping your pelvis still, rotate your upper back from left to right, allowing your head to follow you. Repeat five times, then work in the opposite direction. This is a great exercise for preventing back pain – if you have a sedentary job, try to do it every hour.

Get a flat stomach while you commute
Sit with both feet firmly on the ground and your heels directly beneath your knees. Rest your hands on your legs, with your palms facing upwards – this will ensure you engage your core. Draw yourself up to a full posture, then pull your belly button tight to your spine. Keeping your abs tight, lift one foot very slightly off the floor and hold for a second, then lower and lift the other.Be controlled in your movement and repeat for 20 counts.

Shape your bottoms as you shower
Raise one foot off the floor, leg bent at a 90° angle, knee in line with your hip. Hold for as long as you can (while you wash your hair, for example), then change legs. Engage the buttock and lift up from the knee of the supporting leg.

Strengthen and stretch your hamstrings on your loo break
Stand with your feet hip-width apart and engage your core. Bend down until your thighs are parallel to the floor, resting your elbows on your knees and placing your hands together, palms touching. Straighten your legs, while pointing your fingers towards the floor. Repeat 10 times.

Lift and tone your bum – sitting down!
This exercise is actually best performed when sitting, as this will stop your thigh muscles from activating and enable you to isolate the glutes. Squeeze your bum as hard as you can and hold for ten seconds. Release and repeat ten times.

Work the whole body while you watch TV
Everyone knows how good the plank position is for strengthening your core, but take it one step further – and ensure you won’t miss any of your favourite shows – with a side version. Start with four sets of 15 seconds, working up to one minute. Keep your neck in linewith your body to maintain a neutral spine position, engage your stomach muscles and squeeze your bum.

Banish bingo wings while grocery shopping
Swap the trolley for two baskets – as they fill up, you’ll not only be working your arms, shoulders, back and chest muscles, but research has shown you’ll be less likely to impulse-buy too!

Burn calories as you make a cup of tea
Don’t stand idle while you wait for the kettle to boil. You could burn around 40 calories with this mini-workout: do ten star jumps, then ten push-ups, by leaning into the countertop. Next, do eight star jumps and eight push-ups. Repeat. 

Firm up while cooking
Using the countertop for support: lift one leg up behind you at a 90° angle. Squeeze your bottom tight, and lift up out of the waist, stomach tight, then push back slightly with the foot – first with toes flexed, then pointed – retaining the bend in the leg. Repeat 20 times then rest.

Boost metabolism as you clean
Turn household chores into an all-over body workout: when emptying the dishwasher or unloading a washing basket, instead of bending over, squat down to reach each item, keeping your feet shoulder-width apart, your knees above your toes and your torso upright; lunge forward on alternate legs as you vacuum; use the stairs frequently.

Get an all-over body workout while brushing your teeth
Stand with your back against a wall and legs bent at a 90° angle, knees directly above your toes. Hold this position for as long as you can – building up each time. Isometric exercises such as this one, which involve contracting muscles without moving at the joint, are great for toning.

Tone up while ironing 
Standing with your bottom squeezed tight, bring your heels together to make a V with your feet. Raise heels off the floor and lower your body, by bending the knees and retaining upright posture. Pulse up and down 20 times. Sink down lower, then pulse the knees outwards slightly. Repeat, getting lower with each set.

Perfect your posture while you’re at work
If you find yourself slumped at your desk, here’s what to do. Every time the phone rings or you send an email, gently raise your shoulders towards your ears and roll your shoulders back and down. Imagine there is a lemon between your shoulder blades and squeeze it tightly. This will open out your chest and straighten your spine. 

Tone your legs and bum before breakfast
Alternate sets of ten squats and ten lunges, while making toast or your morning porridge. Sink low into each movement and squeeze your bum as you stand up. Hold full cartons of milk to intensify the workout.

Words by Emma Pritchard
Photography: Courtesy Images