CARDIO BY STEALTH

Millar hated running. And cycling. Any sustained exercise, really. If you hate cardio, too, this final session sneaks it in, keeping your heart rate high and burning any last bits of body fat to deliver ultra-high definition

01A TREADMILL SPRINT 3 SETS OF 25SEC

Don’t worry – this will last less than two minutes. Set the treadmill up to 10mph at a 10% incline and stand with your feet either side of the belt (A). Jump on using the hand rails and get your legs up to speed, then sprint all out (B). That’s part one of your three-move circuit.

01B INCLINE DUMBBELL PRESS 3 SETS OF 12 REPS

Your heart will be pumping hard. Soon, your upper body will be, too. Hold a dumbbell in each hand at chest level (A). Press them up until your arms are locked out (B), then repeat. Keep the weights over your chest; but if you start to tire, shift the focus to your shoulders. Don’t drop them on yourself.