SPIN CYCLE

Hop on a static bike for a spinning workout from fitness instructor Pierre Pozzuto of the London gym 1Rebel

Sprint combo

At low resistance on the bike, hold up light dumbbells. Do 30 secs of punches, then a 30-sec sprint. Rest for 30 secs and repeat.

Ups and downs

At medium resistance and standing on the pedals, do a 20-sec hill climb. Sit and go at maximum for 10 secs. Rest for 30 secs and repeat.

Shoulder split

At medium resistance, hold the weights and cycle slowly. Raise one arm, reach forward with the other. Switch arms. Repeat for 60 secs.