TONE at home

Get lean without a gym or specialist equipment!

Missing your gym classes and worried about ruining your progress? No sweat! Burn calories and tone trouble spots right from your living room, kitchen or home study. With fitness expert Laura Williams’ top 20 moves, you’ll be fighting fit and enjoying those endorphin highs in no time! 1 Watching telly? Try the sofa bridge to blitz your bottom during the ad break. Lie face-up on the floor with knees bent and feet on the edge of the sofa. Raise hips so your body forms a straight line from shoulders to knees. Lower back and bottom down, then push back up. Do 2 sets of 25 reps.

2 Work your buttocks and thighs with the sofa squat touch. Stand with your back to the sofa. Feet shoulder-width apart, squat until your bottom touches the sofa edge. Repeat 30 times.

3 Unable to sit still? Fidgeting burns an average of 350 calories a day, so tell that to anyone who asks you to stop!

4 To work core muscles at your desk, replace your chair with a Pilates balance ball.

5 Rise and shine with a mini morning circuit. Skip on the spot with an imaginary rope for 1 minute, hit the floor for 30 crunches, then complete 15 half push-ups. Next, march speedily on the spot for 1 minute, touch your toes and repeat the whole circuit twice more.

6 A US study found that laughing 100 times is the calorie-burning equivalent of rowing for 10 minutes or cycling on a static bike for 15 minutes. Time to dig out that comedy box set!