Choose time-saving circuits

Pressed for time? Try circuit training -- it's a great method to build strength, stamina and endurance and burn body fat at the same time. Moving from one station to the next with no rest in-between will save you a lot of time and will bring up the intensity and keep your heart rate up. Design your own order of exercises (one for lower body and one for upper body), then one cardio move. Do each exercise for 30 to 60 seconds, and after 20 minutes you're guaranteed to be pushed to the limits.

Change your routine

You know that having the same workout day in and day out can get monotonous and exhaustingly boring. When it becomes a routine, your body doesn't respond to the exercises in the same way as when you just started out. This is because your body becomes so accustomed to the same stimuli of exercises that it fails to recognise the challenge.

The only way you can make any progression is by challenging your body with new moves, different weights and reps, switching the order of exercises, or by boosting the intensity. Because varying your moves recruit muscles in different ways, you're less likely to hit an exercise plateau.