This workout uses exercises that target multiple muscle groups in one go to give you a whole body workout in just 6 movements. This is a great resistance programme for anyone who is short of time or wants to burn some body fat as well as toning up, as by working so many muscle groups in each exercise this will really help you to expand plenty of calories.

Warm up: Start as always with a 5-10 minute warm up.

Perform 3 sets of 10-12 reps on each exercise unless otherwise stated.

Dumbbell squat, curl and press: This exercise not only targets all the major muscles of your lower body but will also work your upper arms and shoulders. Start off by holding a pair of dumbbells by the side of your body with your arms fully extended. Perform a normal squat, as you stand up curl the weights up to shoulder height before pressing them over your head. Return the weights under control back to your shoulders and then bring them down to your start position and repeat.

Press up to step walk on with knee lifts: This one exercise will hit the muscles of your chest, shoulders and back of your arms as well as involving your core. Start in a press up position with your hands either side of a low step. Perform a normal press up taking your chest as low to the step as possible. Push back up to your start position and then place both hands onto the step one at a time aiming to keep your body as still as possible with a flat back. From here draw your knees up towards your elbows one at a time whilst keeping your abdominals tight and maintaining good posture. From here place your hands back off the step and onto the floor and begin the movement again with a press up.

Alternating front lunge with shoulder press: Another exercise that will work the upper and lower body together. Hold a pair of dumbbells just above your shoulders and step forward and perform a front lunge. As you lower your hips towards the floor press your dumbbells up above your head. Step back and at the same time return the dumbbells to the start position and repeat off the opposite leg. Aim to complete 6-8 reps per leg.

Bent over row, upright row combination: Work the muscles of your upper back and shoulders with this exercise. Hold a barbell with an overhand grip hands shoulder width apart. Keep your knees slightly bent and then tip forward from your hips whilst maintaining a straight back. With your chest pointing down towards the floor row the bar up into your stomach. Return under control to the start position and then immediately stand up and pull the bar to chest height. Lead this movement with your elbows so that they always stay higher than the barbell. Return to your bent over row position and repeat.

Squat with front raise to step up: As well as hitting your upper and lower body this exercise will help to raise your heart rate with the inclusion of a step up. Stand with your feet either side of a step box so that you straddle it while holding a pair of dumbbells by your side. Turn your feet out slightly and then perform a squat. As you do this raise your dumbbells straight out in front of you to shoulder height. As you stand back up step onto the box. From here perform a narrow squat keeping your feet and knees close together. Again as you squat perform another front raise. Step down and repeat.

Front and side plank combination: Work the entire core with this combination exercise. Start in a side plank position with one foot on top of the other and your hips in the air aiming for a straight line through your body from your ankle, hips and shoulder. Hold this position for between 10-30 seconds. From here roll over onto your front into a plank position aiming not to let your knees touch the floor. Again aim to hold for 10-30 seconds. To finish the movement roll back onto your opposite side and hold the side plank again for 10-30 seconds. This counts as 1 set, aim to complete 3-4 sets.

At the end of your workout spend 5-10 minutes cooling down and stretching.