No time to hit the gym? That’s no excuse.

The key to a more rigorous total-body challenge could be folded up in your bathroom cupboard, says training advisor BJ Gaddour.

The Move: Push-up hold

What it targets: Chest and back

Why it works? It’s a traditional push-up, but isolated holds make it more challenging.

How to do it:

1. Get down on all fours, and wrap the towel around your upper back and under your armpits, grabbing the ends of the towel. Position yourself by lying on your stomach.

2. Holding the ends of the towel assume the bottom of a push-up position, push-up position, push up against the towel as hard as you can, continue to breathe and tense all your muscles, for four seconds.

Lower your body, but not all the way down to the floor, to rest briefly. Repeat the move for a total of 30 to 60 seconds without lowering your body completely to the floor.

Make it harder

Narrow your feet in the push-up position and perform the move on one leg, alternating sides at the halfway mark.

The Move: Seesaw Push-Pull

What it targets: Shoulders, chest and arms.

Why it works? You’ll move your arms through their full range of motion.

How to do it:

1. Hold the towel taut at your chest; your arms should be shoulder-width apart and elbows bent 90 degrees. Keep your hips and shoulders square and your heels pressed into the floor as you tighten your abs and glutes.

2.Stimultaneously push your left arm until its straight( like a chest press) and draw back your right arm until your right hand reaches your armpit (like a row). Pause and hold for two seconds, then push with your right arm and draw back with your left.

Alternate for 30 to 60 seconds total.

 Make it harder

Sink into a deep squat; then perform the exercise. That way you’re better able to engage your lower body.

The Move: Spilt Squat and Biceps Curl

What it targets: Arms and legs

Why it works? Your upper body and lower body work together to create tension.

How to do it:

1. Assume a split stance, your right leg forwards with your right foot on the middle of a towel. Grab the ends of the towel and pull it taut.

2. Pull up on the towel ends as you slowly lower your hips, when your back knee is centimetres from the two floor, pause. Hold the position for two seconds, keeping your legs tensed and your weight on your front heel.

3. Reverse the move, now pulling on the towel as you rise. Repeat the move for 30 to 60 seconds total, switching sides at the halfway mark.

Make it harder

Hold your squat continuously for 30 to 60 seconds instead of two. Repeat the exercise until exhaustion.