TWO BY FOUR

Tackle this Tabata session (20 seconds on, 10 off) to blitz fat in four minutes flat

Four minutes. That’s all this training blast lasts, but in that time you’ll reap the fat-burning and cardio-boosting benefits of a much longer workout. The catch? You need to dial the intensity up to ‘flat out’.

Perform the first exercise continuously at maximum intensity for 20 seconds, then rest for ten seconds. Next, perform the second exercise at maximum intensity for 20 seconds, before resting for another ten. Do that four times to complete the workout (or eight, if you’re feeling brave).

1a. JUMPING LUNGE

Start in a forward lunge position. Jump off the ground by driving up with your front leg.

Swap your legs over in mid-air so you land with the other leg forward.

Alternate legs with each rep.

1b. RENEGADE ROW

Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.

Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.

Alternate sides with each rep.