If you travel for work or you are short for time because life is hectic, here is a quick fitness workout that will get your heart rate going and work up a good old sweat.

Best of all, you only need your bodyweight and a skipping rope and 10-20 minutes.

I do not like random workouts so I will probably repeat this workout twice per week for 3-4 weeks and progress it as follows:

Option 1: Record how long it takes to do and try to beat that time but maintain perfect technique.

Option 2: Add in one more exercise after 3-4 workouts to increase the difficulty.

Try it out and see how you go.

I have been a Personal Trainer since 2004 and since then I have achieved a lot of results for clients.

However, it is not easy. It is very tough and you start to learn the difference between those who get results and those who don't.

Let me explain.

A goal, whether it is fitness, business or food based requires a change in behaviour.

Most of us are not comfortable with a daily change in behaviours and it takes time to develop habits and skills in order to follow them out on a day to day basis.

For example, let's say you suddenly had to switch your training up to get better results, this initial change will be very uncomfortable especially if you have been training the same way for a long time.

You may not have the cardio or muscular fitness, the strength, the mobility or the muscular ability yet.

So you may need to adapt your behaviour and realise that it is not going to be comfortable in the outset.

The reality is that no matter where you go in life, whether it is pain or fear or discomfort, that is where the growth and most change will happen.

Most changes have to go through teething issues and have to be trained through the mistakes and these mistakes often act as the stimulus for growth and adaptation so that you can handle the stress the next time it comes around and respond better.

When you make changes in your training or food, there will be a lag period and you will not see results.

We are now constantly under pressure to receive results now or yesterday due to social media and this leads to lack of patience and a feeling of not being good enough.

You must bear in mind that you have to go through a period of discomfort and really you should try to demonstrate patience through this time.

For example, when starting to lose fat, it may not happen in a week. It may happen in 6 weeks so that we can develop the skills needed and perform them daily and let things take effect but then the results will accelerate rapidly.

The long and short of this is - DO THE WORK - Be Consistent - and show patience in everything that you do whether it is building muscle or losing fat.

Give it time to develop and be aware that you will make mistakes and be aware that these mistakes act as feedback and give you direction of where to go after these mistakes.

Some people achieve overnight success, but we all know different.

You cannot compare to other people as you have no idea what is going on in their lives. You have no idea what their motivation is or whether they are using performance enhancers etc.

Be consistent, work hard and do not compare yourself to others.

The gym can get pretty busy at peak times. 

Many of you will be stuck for ideas because your favourite pieces of equipment are taken.

If so, you should never have to wait in line at the gym. And these workout plans, all designed to build lean muscle and burn body fat - ensure you won't have to.

Workout Plan 2: Fat Loss And Muscle Toning

How do I do this workout?

The only equipment you need is a bench or step, and one - two sets of dumbbells 

Warm Up:

• Perform 8-10 repetitions of each exercise with half the weight you will use in your working set. If it is a step up or Single Leg Romanian Dead-Lift, just use your bodyweight to warm up.

Workout:

• Perform the exercises back to back with as little rest as possible in between the exercises.
• Beginners rest for 120 Secs after the 4 exercises and repeat 2 more times.
• Intermediate to Advanced rest for 90 Secs after the 4 exercises and repeat 4 more times.

Cooldown:

• Stretch all major muscles used.

You can perform this workout one to three times per week and combine it with cardio for great results.

Let me know how you get on.