MY TRAINING HAS TO FIT AROUND OFFICE HOURS. HOW LONG DOES A GOOD WORKOUT HAVE TO BE?

I need at least 45 minutes, right?

Not at all – some is better than none! A recent study found that just 20 minutes can be as good for metabolic health and heart function as longer bouts. It adds up, too; 20 minutes a day equals three 45-minute sessions a week.

I have a spare window: how do I make the most of my 20 minutes?

Work to a loose weekly plan. I’d do a mix of three strength workouts, two HIIT or Tabata sessions and two steady-state cardio, mobility or yoga sessions. Schedule where you can.

So, I can blast out a short session after work and be done with it?

Well, ideally, you’ll train before work. Doing it first thing will help you make healthier decisions for the rest of the day. Plus it reduces the chances of your efforts being derailed by post-work plans.

Surely I can skip the odd day when the beer garden calls?

Go for it. Just remember my two main rules and you can’t go wrong: always train on a Monday and never leave a three-day gap.

Cheers to that.