The PAF Free Fat Burning Workout 2: In Just 15 Minutes!

Welcome to the second PAF Free Fat Burning Workout. This one is short and sweet, but it works your whole body. Seven moves, 30 seconds each, for 15 minutes.

How to do it

Warm up first. Set an interval timer for 30 seconds of work. Go through the seven moves in order, rest as much as you need between rounds, and keep going until 15 minutes are up. You should be breathing hard and sweating by the end. Note how many rounds you completed so you can beat it next time.

The moves

1. Sumo squats

Stand with your feet wider than shoulder-width and toes turned out. Hold one dumbbell or kettlebell with both hands between your legs, arms long. Keeping your chest up and back flat, push your hips back and bend your knees to lower down, knees tracking over your toes. Drive up through your heels and squeeze your glutes at the top. No weight? Clasp your hands at your chest.

2. Push-ups

Standard push-ups, or on your knees or against a wall. Keep a straight line from head to heels (or knees).

3. Leg raises (or V-ups)

Lie on your back with your legs straight. Keeping your lower back pressed into the floor, lift your legs towards the ceiling and lower them slowly without touching the floor. For a harder version, do alternating V-ups: lift your torso and one leg at the same time, reaching your opposite hand towards your foot.

4. Lateral mountain climbers

From a high plank, drive one knee across your body towards the opposite elbow, then switch, keeping your hips low and level. Step rather than jump if you need to.

5. Burpees

From standing, squat down and place your hands on the floor, jump or step your feet back into a plank, bring them back in, then stand and jump up with arms overhead. Skip the jump or the step-back to make it easier.

6. Side plank and raise

Lie on your side, forearm on the mat under your shoulder, legs stacked. Lift your hips so your body forms a straight line, then lower your hips towards the floor and lift them again. Do 15 seconds each side. Bend your bottom knee to make it easier.

7. 180 jump squats

Squat down, then jump explosively and turn 180 degrees in the air, landing softly back into a squat facing the other way. Land quietly, which forces control. Swap for regular squats if jumping is not for you or your knees.

The hotel room edition

Every move here fits into the space between a hotel bed and the window, which makes Workout 2 a perfect travel routine. That is especially useful in Las Vegas, where the days are long, the buffets are generous and the nights are later than you intended. Fifteen minutes in your room before breakfast gets your heart rate up, takes the edge off the jet lag and leaves the rest of the day free for the pool, the shows or the tables.

No dumbbell? Fill a backpack with water bottles for the sumo squats. Thin walls? Swap jump squats for slow squats with a pause at the bottom and step back for the burpees. Many Strip resorts have well-equipped fitness centres too, sometimes with a daily fee, so check what your room rate includes. Our full plan, from walking the Strip to eating well between casino visits, is how to stay fit on a Las Vegas trip.

Cool down

Walk around for a few minutes until your breathing settles, then stretch your hips, hamstrings, chest and shoulders. Missed Workout 1? Find it here.

This article is general information, not medical advice. Check with a doctor before starting a new diet or exercise programme, especially if you have a health condition.