These five super speedy workouts will get you fit this January

Congrats on making it half way through the most miserable month of the year, full of food regrets, unrealistic resolutions and a pile of uni work you neglected.

But fear not, as we’ve teamed up with Warwick third year, Jamie, who has her own fitness Instagram account – Jamie Lee Fitness – to provide some quick and simple work outs for you to try out. And what’s more, they’re so simple, you could even give them a go in the library.

Booty workout

First up, a serious HIIT circuit to get you sweating. This should take about 15 minutes.

Do 30 seconds on each exercise, take 30 seconds off and go on to the next one. When you’ve completed one circuit take a one minute rest and then go again. Complete the circuit three times.

1. Burpees – They’re awful, but they’re really good for you so suck it up and get jumping.

2. Jumping squats – You’re basically just jumping up and down with a nice, deep squat. Get low and feel that quad burn.

3. Mountain climbers – Keep these nice and controlled and engage your core throughout.

4. In and out squats – Basically you’re jumping, bringing your legs together and then your legs apart, squatting a little bit each time. This might look easy but trust me, looks can really be deceiving.

Abs work out

Having a strong core is really important when you’re training so, as hard as it might be, make sure you’re not neglecting those abs.

Do 30 seconds on each exercise, going straight from one into the other. When you’ve finished the whole circuit take a one minute rest and then repeat. You want to be aiming for four times in total.

1. Side-to-side plank dips – Get into a plank position and lower your hips from side to side. Keep those movements nice and controlled.

2. Crunches – Don’t cheat yourself, really reach as you’re doing these so they’re as effective as possible.

3. Side plank hip lifts – Get yourself into a side plank and lower your hips to the ground then lift back up. Do 30 seconds on one side and then 30 seconds on the other.

Upper body workout

Grab yourself two filled water bottles, some dumbbells, two tins of beans (or whatever you can get your hands on) and you’re good to go for the upper body workout.

1. Press up into a row – Get yourself into the press up position with your two weights at just a little wider that shoulder width apart. Do you press up (or half press up), remove one hand from the floor and grab the weight, pulling it in towards you like you’re rowing. Put it down, press up and do it again on the other arm. Repeat this six times of each arm.

2. Lateral raises – These looks easy but you really feel that burn! Keep the movement nice and controlled and aim for 15 lateral raises.

3. Tricep dips – You’ll need a stable chair or something for this (be careful and make sure whatever you’re using can take your weight.) Repeat this for 12 repetitions.

4. Commandos – Assume the plank position and then you’re basically bringing yourself up into a press up position, pushing yourself up with one arm. Repeat this eight times on each arm.

Repeat the whole circuit three times.

Lower body workout part one

1. Walking lunges – Do eight on each leg.

2. Squats – Keep these really slow and focus on really engaging those glutes. You’ll know if you’re doing it right. Aim for about 15-20 of these.

3. Hip thrusts – These are the ones you really don’t want to be making eye contact with anyone with during. Rest your upper back on a flat surface. If you’re in a gym a bench is perfect, if not a chair is fine as well. With full range of motion, bring your booty down to the floor and then lift back up, squeezing at the top. Push for 15-20 repetitions.

4. Bulgarian split squats – Rest one foot on the flat surface you were just using for your hip thrusts. Then you want to squat down with one foot on the floor and one on the elevated surface. Try and get 12 on each leg – just make sure, whatever you do on one leg, get that on the other.

Lower body workout part two

1. Single leg Romanian deadlift – Stand on one leg and then slowly roll down that leg. You’re going to really feel this in those hammies. Try and get 12-15 reps on each leg (if you can keep your balance for that long!)

2. Single leg hip thrusts – Same as before, push for 12-15 on each leg.

3. Donkey kicks – Get 12 on each leg with a full range of motion.

Repeat the whole thing four times.