Get a body like Bond's girl

The latest Bond girl, Halle Berry, has a body to die for. But when Halle had to get in shape for the role, like many of us she didn't have the time to spend hours a day working out. So her trainer Simon Waterson devised a fitness programme that only takes 40 minutes and is as effective for the unfit and slightly overweight as it is for the Hollywood A-list.

The workout should be done three or four times a week. Do a 20-minute cardio session and five-minute abs workout each time, and do the 10-minute upper-body and lower-body circuits on alternate sessions. Move quickly from one exercise to the next. Finish with five minutes of stretching.

Cardio session

To burn fat fast, run or cycle, as these are the most effective ways to burn calories in a short time. Start with a five-minute warmup. Then step up the intensity of the session a notch every two minutes for 10 minutes. Do this by increasing the speed, resistance or incline of your workout, depending on which exercise you are doing.

"Work out at the maximum intensity the machine will allow for at least a few minutes," says Waterson. "This forces the body to 'recalibrate', so that it burns more calories all day."

Upper-body circuits

Use light weights to tone without bulking up. Do 10-15 repetitions
on the first circuit, 15-25 on the second, and 10-15 on the third.

Lateral raises. Stand with legs shoulder-width apart, knees soft and stomach drawn in. Start with hands by your hips, elbows bent, shoulders down. Raise hands to shoulder height, as if pouring a jug of water. Lower to start position.

Shoulder press. Stand as before, holding hands at shoulder height. Extend arms straight above the head. Lower in a fluid, controlled movement.

Biceps curl. Stand as before, elbows tucked into the body, and arms bent to 90 degrees with hands in front of your body, palms facing upwards. Raise hands to shoulder and lower in one continuous movement, keeping elbows tucked in.

Press-ups. Start on all fours, with ankles crossed behind you and hands forming a triangle with forefingers and thumbs. Lower chest to the ground, then return to start.

Triceps dips. Sit on a chair or workout bench, hands by your side and knees bent to 90 degrees. Move bottom off the bench and lower the body till elbows are bent to 90 degrees. Return to start.

Upright rowing. Stand with knees bent, slightly leaning forward with stomach pulled in, and arms outstretched in front of you. Draw hands back to shoulders, thinking of squeezing shoulder blades together. Return to start.

Abdominal workout

Do 10-25 of each exercise.

Trunk curls. Lie on the ground, knees bent, and spine relaxed With your hands on your thighs, draw your navel to your spine and curl upwards, sliding hands up to your knees and keeping the chin tucked in. Return to start.

Crunches. Start with the spine as before, with hands on the temples, knees bent and feet off the floor. Draw your head and knees towards each in a concertina movement. Keep abs drawn in throughout. Return to start.

Oblique curl. Start in the same position as the crunch. Twist the body so the right elbow meets the opposite knee, as the right leg extends. Repeat on other side.