Fast-track your fitness

1 SEVEN-MINUTE WORKOUT

The noughties was the decade we discovered less can be more when it comes to exercise. According to the American College of Sports Medicine’s Health and Fitness Journal, the key to getting results from a super-short workout is you need to be in pain (but not actually hurting yourself). Using just your body weight, you perform a series of 12 high-intensity exercises such as push-ups, lunges and tricep dips as hard and fast as you can – with correct form and no more than ten seconds rest between. There are numerous dedicated apps – search your app store for “seven-minute workout”.

2 FOCUS INTERVAL TRAINING

A wealth of studies show short, intense gym sessions can be more effective at increasing fitness levels and shifting body fat than longer, more moderate training. Now there’s a gym-free version – Focus T25 is a 25-minute, five-day-a-week programme delivered via 11 DVDs from the makers of the cult workout Insanity. It’s a mixture of compound strength-training moves with high-intensity cardio designed to shift fat and sculpt muscles. The only kit you need is a pair of trainers (and sometimes a resistance band and mat). And it’s possible to do it in a moderate-sized hotel room. US$139.80 (including delivery);

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3 30-DAY FITNESS CHALLENGE

“It’s a realistic goal and as effective as anything you can do on a machine. It doesn’t require any equipment so you carry it on when you travel,” says personal trainer Peter Lemon, founder of the Academy of Fitness Professionals. “For best results, be consistent – you have the best chance of sticking to a fitness routine if you do it at the same time every day. Early morning works for a lot of people. Motivate yourself by marking an X on a calendar every time you work out.”

4 TRAIN THE DNA WAY

We’re all genetically wired to respond to different types of exercise – do the wrong kind and you won’t see results no matter how long you spend in the gym. That’s the theory behind DNA Fit, which tests for dozens of gene variants scientifically linked to your body’s capacity to respond to training and nutrition. Swab the side of your cheek, send it off, and in about two weeks you’ll get an assessment of what type of exercise you’re genetically built for, whether that’s endurance, speed or stamina-based activities. From US$189;

5 RUN LIGHT

If you feel uneasy running in a strange city, invest in some wearable tech so you feel less alone. The super-light Jabra Sport Pulse Wireless earbuds combine Dolby sound with an in-ear biometric heart-rate monitor (no need for a chest strap) and a voice coach that updates your speed and distance. It comes with an easy-to-use app, Sport Life, which provides maps of your runs and details of distance and speed. US$199.99; jabra.com