01 Chase a High in Double Time

When your body starts to fatigue, your brain synthesises more of the mood-lifting neurotransmitter serotonin – an effect that is amplified by any activity that fires up your competitive instincts.

This partner workout hits the sweet spot: both tough enough to challenge you and eminently doable. It’s a guaranteed buzz for all but the most committed lone wolves.

THE FORMAT Complete 100 burpees (well, we said it would be effective, not easy). You can split those reps 50/50, or opt for closer to 60/40 if you’re fitter than your partner. While one of you performs the burpees, the other holds a forearm plank. “The added pressure of watching your team mate struggle will push you to finish your reps faster,” says Hancock.

01/ Burpee

Deep breath, now. From standing, squat down and place your hands on the floor in front of you. Lift your hips and kick your legs back, then touch your chest to the floor. Reverse the movement and jump up, landing gently before dropping smoothly into the next rep. Try to relax your body and find a natural flow, so you’re more energy efficient. You’ll tire quickly, so don’t be a hero. Break your reps up into sets of 10, 20 or even five at a time.

02/ Plank

Stack your elbows beneath your shoulders, or lock out your arms – whichever works for you. Your body should form a straight line. Squeeze your glutes if you’re struggling – your biggest muscles will help to steady you and prevent your hips from sagging. Ask your partner to tap you on the shoulder when they’re done, so you’re not craning your neck to watch.

03/ The Challenge

Record the time it took you to reach 100 reps. Rest for three minutes, then go again. Try to match (or better still, beat) your previous score. The downside: your legs, shoulders and core will be fatigued. The upside: you should have the technique and pacing down pat. “If you learn to persevere during a tough workout, it’ll help you do the same in life,” says Hancock.