Emily Skye's 'no excuses' workout

A lot of people want to know Emily Skye's secret: she has 2.4 million Instagram followers and boasts of more than 14 million women who've been transformed by her online fitness program.

The Australian fitness icon is a huge advocate of strength training, especially for women, and she insists it's a myth that you'll become "bulky" the moment you pick up a few weights.

It's also not true that you need a gym membership to tone up — in this video, Skye demonstrates five strength-building moves you can do anywhere, with no equipment.

After taking a few minutes to warm up for exercise, do each of these exercises one after the other then take a 60-second break (if needed) after finishing all five. Then, repeat that circuit six to 10 times, depending on your fitness level.

Two-phase squat — 20 reps

Coach cue: Keep your core tight throughout the entire squat, and watch that your knees don't cave in. Use the muscles in your butt and outer legs to keep them out over your toes.

Alternating lunge — 20 reps (10 each leg)

Coach cue: Start with your feet hip-width apart and, as you step forward, pretend you're walking on train tracks (rather than bringing your feet in line like you're walking on a tightrope).

Spider climber — 20 reps (10 each leg)

Coach cue: As you bring your knee to your elbow, keep your core braced twice to prevent your hips from swivelling — they should stay as still as possible through the movement.

Plank rotation — 20 reps (10 each side)

Coach cue: This exercise also demands a tight brace in your core as you lift each hand.

Leg lowers — 10-15 reps

Coach cue: It's important in this exercise to tilt your hips so your lower back remains pressed firmly into the floor — hold your core tight to prevent your lower back from arching up.