10 minutes to a celeb body

There's no need to sweat for hours at the gym every day to get the body you want.

Did you join a gym in the New Year full of good intentions, but give up because you were too tired to go in the evenings, lost your motivation or simply find the programme didn't suit you?

As trainer to stars such as Leonardo DiCaprio, Audrey Tautou and Colin Firth, Cornel Chin has learned all about these pitfalls - which is why he has designed his Triple A fitness plan (for Anyone, Anytime, Anywhere).

Cornel believes you don't need expensive memberships or special equipment to get fit. You can slot his exercise plan into your day, no matter how little time you have or where you are.

Simply follow his advice and, like his celebrity clients, you will feel as if you have your own personal trainer beside you.

'Triple A uses the principle that every bit counts. It's achievable and realistic and you can make exercise work for you even if you have only ten minutes to spare,' says Cornel.

How to do it

This is my basic Triple A exercise programme. It's great for fat and inch loss and also for a healthy heart and lungs. If you don't want to do the toning programme straight after the aerobic exercise, it's fine to do them on different days, but you must always include your warm-up.

Warm-up

I suggest you try one or more of the following exercises, working up to 15-20 repetitions for each one.

1 Skipping with a rope:

Do two sets with a short pause in between.

2 Jogging on the spot:

Land softly and ensure the heel of the landing foot presses down on the ground. Try two to three minutes.

3 Step-ups:

Find a step or bench and step on and off at a slow to moderate pace. Ensure the step is not so high that you have to bend your legs at more than a right angle when you step up and that your foot is placed securely as you step. You can alternate legs or do a set number on each leg before changing legs.

4 Across the body punch:

Standing with your feet wide apart and your knees in a gentle squat, make loose fists with your hands. Punch lightly out and across your body to the left with your right arm, twisting your torso to the left and lifting your right heel off the ground. Then punch to the right with your left arm, swinging your torso to the right and lifting your left heel. Build up to a good pace.

5 Knee up with chest press:

Holding your arms at chest level, with palms facing outwards, raise each knee in turn. As you do so, push your arms away from your chest, then return them to the start position.

After warming up, move on to the 11 exercises illustrated opposite. To see a steady improvement in your fitness, you need to do this programme three times a week. Don't give up after a few days and say it isn't working. You need to continue for at least six weeks to see results.

Your toning programme

1 Single arm-knee reach (stomach muscles):

Lie on your back, with both knees bent, and your right hand on your right thigh. Keeping a gap between chin and chest, curl your shoulders up off the ground and slide hand up thigh, exhaling as you go. Return, inhaling. Do two sets of ten repetitions, then change sides.

2 Cross over curl (stomach muscles):

Lie on your back, hands behind your ears for support. Bend knees. Cross one leg over the other. Inhale. Exhale as you curl up, with a slight twisting action, bringing opposite elbow to raised knee. Inhale as you return. Repeat for two sets of ten, then change sides.

3 Single leg squat off step (thighs and buttocks):

Stand parallel to a step no higher than 40cm (16in) and place the nearest foot on to the step. With your hands on your hips and your back straight, breathe in and push down on to leg on step, bending your knee. The other foot will come off the ground slightly. Avoid bouncing. Do two sets of ten, then change legs.

4 Standing side leg lift (outer thighs):

Hold on to a support with one hand, and put other hand on waist for support. Soften the knee of the supporting leg and flex the foot of the other. Raise the working leg. Exhale, lifting the working leg 45-50cm (18in to 20in) from the ground. Breathe out as you lower it again. Don't raise the leg too high or your body will tilt. Do two sets of ten repetitions, then change sides.

5 Standing rear leg lift (buttocks):

Holding on to a support, soften the knee of supporting leg.Tilt upper body slightly forwards and flex the foot of the working leg. Squeeze buttock muscles momentarily, lifting the working leg behind you. Exhale as you go. Return to start, inhaling. Do two sets of ten reps on each side.

6 Standing squeeze (inner thigh): Holding on to a support, soften the knee of your supporting leg, flex and turn out foot of the working leg. Move the working leg across the other, momentarily squeezing your inner thigh muscles and exhaling. Inhale as you return. Do two sets of ten on each leg.

Do some gentle stretching afterwards to cool down and reduce muscle stiffness. Week 2: Increase to 12 repetitions Week 3: Increase to 14 reps Week 4: Increase to 16 reps Week 5: Increase to three sets of ten reps Week 6: Increase to three sets of 12 reps.

10 good reasons to exercise

1 Enhances self-image. People who exercise regularly feel better about themselves.

2 Reduces the risk of heart disease. Non-exercisers have twice the risk of developing heart disease.

3 Relieves stress and anxiety. Exercise dissipates the hormones and chemicals which build up in the body at times of stress.

4 Increases 'good' cholesterol (HDL). Exercise raises the level of high-density lipoprotein, or HDL, known to lower your risk of heart disease, in your bloodstream.

5 Relieves depression. Mildly to moderately depressed people who exercise regularly experience a positive mood swing in only a few weeks.

6 Improves your quality of life. Regular exercise gives you energy to do what you enjoy.

7 Reduces the risk of certain types of cancer, including cancer of the colon, cancer of the reproductive system and breast cancer.

8 Slows down the ageing process.

9 Improves mental sharpness.

10 Improves your quality of sleep.