How to exercise in 28 minutes

The best workout length and what exercises you can do to lose weight and get toned.
Photo | HBO
Photo | HBO

If you want to weep at the idea of an hour-long workout after work, we have some good news for you: you can cut that amount by half!

Although there's no scientific research behind it, many fitness experts have deemed that 28 minutes is the ideal length for a workout.

Why? Simply because it's an achievable amount of time, that you can easily fit around a busy lifestyle.

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With that in mind, we've asked personal trainer at Fitness First and nutritional advisor Anthony Dwayne Murray to devise a simple workout consisting of seven exercises that'll take you 28 minutes and will help you lose weight and get toned.

1. Burpee with Knee Drive (jump, get into plank and draw each knee into your chest once before jumping back up)

4 sets x 10 reps

2. Inch worm to push up (start standing up, then bend over and walk your hands away from your feet until you reach the plank position, then do a push up, walk your feet towards your hands and start again)

4 sets x 10 reps

3. TRX Suspension single arm rotation (while holding a suspension handle in one hand, squat down, then stand and twist towards the suspension belt so that your hand is flat against it)

4 sets x 10 reps

4. ViPR Bicep curl to press (holding weights or a ViPR in both hands, perform a bicep curl up to shoulder length and then push above your head)

4 sets x 10 reps

5. ViPR Plank with pull (in a plank position, with a ViPR lengthways underneath you, pull it forwards and backwards to build strength and stability)

4 sets x 10 reps

6. ViPR side lunge with extension (step to the side and get your body as low as possible while fully extending the ViPR)

4 sets x 10 reps

7. Plyo box depth jump to rebound (jump off the plyo box or step onto the floor and immediately rebound straight up)

4 sets x 10 reps

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