Anyone reading this who thinks there's just too many hours in the day, look away now! Chances are you need at least a 26-hour day to squeeze everything in, and that includes fitting in a workout. So wouldn't it be great if you could ditch your hour-long slog at the gym for a five-minute fitness quick fix?

Then say a big thank you to researchers in Canada who've discovered that just six minutes of intense exercise a week could be as effective as six hours or moderate activity.

Former Marine Jon Stratford, head trainer at Ultimate Boot Camp agrees. 'Short, high-intensity exercise is the best option. It burns more calories than low-level cardiovascular exercise, not only during the session but for longer afterwards, so you'll see results more quickly.'

Always warm up beforehand and stretch afterwards, and to make the most of your mini workout, focus on getting the repetitions as perfect as possible within the time, says Jon. Once you've got the quality cracked, add in weights - use tins or water bottles if you don't have hand weights - to increase the intensity.

And always breathe out on the 'effort stage' of the exercise - for example when you're pushing up on a press-up, then breathe in on the way down. Make sure your back is flat and your stomach muscles are pulled in to keep your spine protected.

Here are his top three quick shape-up tips...1. The full body tone-up
Lie down on your back with a weight in one hand then raise it above your chest so it's at right angles to your body. Using your other hand to help push up, stand up but always keep the arm with the weight straight up in the air. Then do the reverse until you're back lying down. Repeat as many times as possible in 30 seconds, then swap to the other arm and repeat for another 30 seconds.

2. The fat-burning bum lifter
Start standing up, then squat down placing both hands on the floor. Shoot both your legs out behind you, so you're in a press up position, then do everything in reverse until you're back to the start - it's great for toning your bottom, legs and getting your heart rate up. To make the move even more intense, add a press up and a standing jump. Repeat as many times as you can in one minute.

3. The stomach shrinker
Lie on your side then prop yourself up on a straight arm. Raise your hips as high as you can, then lower and repeat as often as you can in 30 seconds for a great tummy toner. Swap and repeat on the other side. Not hard enough for you? Extend your other arm above your head while you raise and lower your hips, so both arms make a straight line, or for added toughness, hold a weight in the top arm as well.