02 Wake Up on the Right Side

You don’t need to stumble straight from bed to the squat rack, but getting a sweat on before work boosts alertness. Plus, it’ll keep your sleep cycle in sync. According to the British Medical Journal, a moderate-intensity session such as this will release the chemical BDNF, which improves working memory and decision-making. It’ll last longer than an espresso, too.

THE FORMAT Set up your timer. Perform the exercises in turn for 30 seconds each with no rest. Once you’ve done all eight, take a break for 60 seconds and repeat for three rounds in total. “Remember, you always have one more rep inside you than you think you do,” says Famutimi. If you’re not currently commuting, this is the ideal use of that extra hour.

01/ Skater Jump

Dip at the knees and lean forward. Bound to the right, landing on your right foot, with your left leg bent behind you. Now bound to the left. This will challenge your balance and agility, too.

02/ Air Jack

Perform a jumping jack but, as you jump, kick your legs out to the sides so your body forms an X-shape in mid-air. Land softly with your knees slightly bent and go straight into the next rep.

03/ High Knees

You can do this on the spot or, if you’re outdoors, run back and forth. Pump your arms and lift your knees as high as they’ll go to open up your hips and get your heart pumping.

04/ Squat to Kick

Perform a bodyweight squat, keeping your chest up and ensuring your knees track over your feet, rather than turning inward. Move smoothly into a high kick when you reach the top of the rep.

05/ Beast to Press-Up

Place your hands on the ground with your arms stretched, knees bent and weight on your toes. Push forward into a press-up, sinking until your chest brushes the floor. Push back to the start.

06/ Reverse Lunge to Twist

Step back into a lunge so both legs are bent at right angles.

Twist towards the front leg, then push back to standing and switch sides. These feel easy at first, but the burn sets in quickly.

07/ Plank to Side Raise

Begin in a forearm plank. Lift one arm to twist up into a side plank. Pause, return, switch sides. By strengthening your core, this will also improve your posture – a proven mood enhancer.

08/ Bodyweight Dip

Finish with a triceps burner. Place your hands on the edge of box or chair, facing away from it with your legs straight. Bend your elbows to lower until you feel a stretch, then push back up.