THE HIIT BURNER

‘Do each move for 30 secs at maximum effort, resting for 30 secs between exercises. The key with HIIT is to push yourself as hard as you can – don’t hold back and you’ll get the full benefits. Let me know how you get on! (@thebodycoach)’

1. SQUAT WITH KNEE LIFT

Stand with your feet shoulder-width apart and drop into a squat, keeping your back straight and chin up. When your legs are bent at 90°, power back up and bring your right knee up to meet your left elbow, then go back into a squat. Continue for 30 secs, then rest, and repeat the exercise on the other leg.

2. HIGH KNEES WITH OUTSTRETCHED ARMS

This one will get your heart rate right up. With your arms stretched out at shoulder height, run on the spot as fast as you can for the full 30 secs, lifting your knees as high as you can. If you gently jog, or if your knees barely even bend, you’re not going to see the benefits, so really go for it.

3. SLOW-MO BURPEE

Stand tall, then quickly drop down into a high plank position, with your arms locked (keeping your hands below your shoulders) and your spine nice and straight. Bring your right knee into your chest, take it back again, stand up, and repeat, alternating which knee you lift into your chest.

4. T PRESS-UP

This press-up variation is great for your triceps, pecs and core. Do a press-up, keeping your elbows tucked in, then raise your right arm off the ground and lift it outwards over your shoulder, twisting at the hips. Bring your arm back down and repeat on the other side.

5. ALTERNATING POWER SQUAT JACK

If your chest, upper arms and shoulders aren’t already burning, they will be after this one. Get back into a press-up position. This time, jump your legs out wide, then back to press-up position, and finally into your chest so your knees are in line with your elbows. Take it back out wide, and repeat.

6. TRUFFLE SHUFFLE

Start in a standing position. Take 3 quick side-steps to your right and touch the floor with your left hand. Then take 3 side-steps to your left and squat to touch the floor with your right hand. Repeat. Don’t get lazy and start bending your back – maintain good form and bend those knees.

7. BICYCLE CRUNCH

Lie on your back and bring your hands up to your temples. Crunching your abs, bring your left knee in towards your waist while simultaneously bringing your right elbow in to meet it, then swap sides. It should be a fluid motion, as if you were riding a bike. Channel your inner Laura Kenny and keep up the pace.

8. HIGH KNEES AND MOUNTAIN CLIMBERS

Two moves for the price of one. Start by running on the spot, lifting your knees up as high as you can. When you’ve done 6 on each leg, drop into a press-up position and again ‘run’ on the spot, bringing your knees into your chest. After 6 on each leg, jump back up and get those knees high again. A great full body combo.

9. SQUAT GROUND TOUCH AND OVERHEAD ARMS

The finish line’s almost in sight so give it all you’ve got. From standing, squat down and touch your fingertips to the floor outside your feet. Explode up into a jump, reaching your arms above your head. Repeat for 30 secs and you’re done. Now go and have a lovely refuel meal with carbs and protein, like those overleaf. You’ve earned it.