20 minutes to a perfect you

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: If you have always found it challenging to squeeze in exercise in your routine, this one will help. All you need is just 20 minutes to lose fat, increase endurance, build muscle and tone your body. All without stepping out of your living room.

Cardio segment – 10 minutes

Spot jog: three minutes

Knee lifts: two minutes

Kicks fronts: two minutes

Skipping rope: one minute

March in place: two minutes

Strength segment – 10 minutes

Bicep curl: Work your biceps for one minute. Stand with feet shoulder-width apart, holding dumbbells. With elbows close to your waist, bend your arms tensing the biceps and then slowly extend the arms.

Tricep kickbacks: Works your triceps for one minute. Stand with feet shoulder-width apart, and bend knees into a hip-hinge position. Hold a dumbbell in each hand and keep your elbows tucked into your waist. Extend your arm in line with your torso, slowly tensing your tricep muscles, then bend your elbow back to starting position.

Push press: Work your shoulders for one minute. Stand with feet shoulder-width apart. Hold a dumbbell in each hand. Lift your hand up to shoulder level and push overhead, extending your arm as you do this. Bring your arms back to shoulder level.

Calf lifts: Work your calf muscle for one minute. Stand with feet hip-width apart, slowly come up on your toes (tensing your calf muscle slowly as you lift up) and then return to starting position.

Lying down butt-squeezes: Work your gluteus for one minute. Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the floor; squeezing them as you lift up. Slowly return to initial position.

Crunches: Work upper abs for two minutes. Lie on your back with your knees bent, feet flat on the floor with your lower back pressed on the mat. Support your neck by placing your palms behind your head. Keeping your chin off the chest, slowly contract your abs and lift yourself up, and then lower yourself down.

Oblique bicycles: Work obliques for one minute. Lie on your back with legs extended and arms behind your head. Contract abs and lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee.