Do ten minutes of plyometrics (this is a form of exercise that uses rapid movements to develop muscular power) twice a week instead of a 45 minute Legs, Bums And Tums class for a lean and lovely lower body. All the bending down, picking up and throwing sticks, balls or toys will do wonders for your waist and abdominal muscles, while burning approximately 350 calories per hour.

This can be done solo or with a friend, but is more fun if you have a dog. Most dogs will fetch sticks, balls, toys, or anything else you're willing to throw, for hours on end. This is fantastic exercise for both of you, and it can be done every day. If you don't have a dog, is there one you could borrow? A neighbour or friend might love you to exercise their dog for them!

While waiting for your dog to fetch whatever you've thrown or taking your time if you're solo or with a friend, challenge your muscles with some plyometric moves, which require you to propel your body off the ground from a standing position. This will increase muscle and, as this takes up less room than fat, your legs and bottom will look smaller. And as muscle burns more calories than fat, the more calories you'll burn, even when you're not working out.

The moves are quite testing, so take rests in-between sets and don't do more than ten minutes at a time (avoid them altogether if you've got severe joint problems). The dog will probably need the rest too as continuous running and jumping can be bad for their joints.

• One-legged hop: throw the ball and then do 20 one-legged hops, alternating legs for each hop, pause on one leg for 3 seconds between each hop to balance.
• Two-leg jumps: throw the ball for the dog and then jump as high as possible from a standing position. Aim for 10 to 20.
• Jump lunges: stand with your feet together and then step forward with one leg and go into a lunge position. From here, throw the ball as far as possible and then jump as high as you can, switching your leg position with the opposite leg forward. Repeat 10 to 20 times.