In fact, if I had just a penny for every time I've heard that request I'd be pretty damned wealthy too!

It seems that despite the rapid growth of the high street gym chains, that there are still hundreds of thousands, if not millions of people, who are either too broke, too busy or, let's be honest, too lazy to go to the gym with regularity required to make any real impact on their health.

To be fair, it's not just these reasons that put people off.

For many, the gym seems an intimidating, unfriendly and 'cliquey' place where the 'in-crowd' get all the help and the attention while those who're really in need of help go ignored.

Well, whatever reason YOU may have for not going to the gym (or even if you do but you're not getting the results you want) I guarantee that the programme I'm about to give you will deliver results in rapid time in as little as 10-20 minutes a day.

Now, I'm not going to give you some corny 'Hoovering-burns-100-calories-an-hour' type of programme. In truth, although housework CAN be quite calorie intense, it just doesn't last long enough or require enough muscle to make enough of a difference (unless you work as a cleaner). After all, even if you've a fairly large house, how long can you actually hoover for?

Nope, this programme is going to ask you to get yourself structured into a workout that'll last for 10 minutes in the morning and, ideally, 10 minutes in the evening EVERY DAY.

Now, I know some of you will already be making excuses as to why this is not going to be possible, but I'm afraid I'm going to have to call your bluff on that one by telling you that absolutely EVERYONE I've ever worked with has found the time if....they really wanted the results.

If you do then you'll do the work, if not you'll make excuses.

Look, this is 10-20 mins maximum on a daily basis. You can even watch TV while you do it!

What will it do for you?

Well, if followed every day for one month you'll become stronger, more supple, more toned and defined and a lot leaner than you've been in ages. In addition you'll have greater balance, stability and core strength meaning that you'll have EVERYTHING your gym programme is supposed to give you but in a fraction of the time.

Sounds too good to be true right?

Well, it's not!

This programme whilst simple and short, is certainly not easy. It requires consistency and effort on a regular basis in order to produce its 'magic' but when it does...

The Routine

The routine is called Integrated Movement Training and it's the system I've used successfully to condition everyone from actors to athletes, pop stars to polar explorers and thousands of people from all walks of life to look, move and feel better than ever.

It's very simple in format.

Basically, you perform most of the movements from a standing position (using more of your body's 600 muscles) and take every joint and every muscle in your body through every possible range of motion.

This is the exact opposite of most gym programmes that get you to isolate and emphasise individual muscles and joints and it's the reason why it's so effective at burning calories.

After all, if you're using 600 muscles at once, you've got to be having a greater effect on your body than isolating just one or two right?

The programme requires you to use a light weight (around 3kg) which can be a medicine ball, a dumbbell or even a water-bottle or household object.

In many ways it doesn't matter, though many people find the even load of a medicine ball easier to work with.

Progression Perform 5 reps of each exercise on the upper body movements and 10 reps on the lower body (they're bigger muscles).

When this becomes easy, get a heavier weight. Easy!

The exercises

You can download an full worksheet by following the links in the resource box below.

Summary

30 days.

That's all I'm asking from you. 30 days of consistent effort applied for just 10 minutes at a time, twice a day.

Use the Integrated Movement Training Programme I've given you in this article and I guarantee you'll be looking and feeling better than you have in years.

Look at it this way; 30 days are going to pass anyway, whether you do this or not. What have you got to lose?