MIX AND MATCH SWEAT SESSIONS

Now you know all the moves, tap into these flexible routines for a rock-solid circuit in seconds

1 3-MINUTE ENERGY BOOSTER Just enough to get the blood flowing without working up a sweat. Perfect for when you want to kick-start your morning or squeeze in a pick-me-up before a Christmas party. MOVES

3 + 4 DO IT

Perform each move for 20 secs, moving immediately from one to the next. Repeat for three rounds.

2 10-MINUTE TOTAL BODY TONER When you’re tight on time, use this stripped-down set for a total-body quickie. MOVES

7 + 2 + 4 + 6 DO IT

Perform move 7 for 30 secs, rest for 10 secs and repeat three times. Continue the pattern with the other exercises in the sequence, doing both sides where needed.

3 15-MINUTE CALORIE TORCHER Blitz fat with this intense sesh. MOVES 2 + 4 + 1 + 5 + 3 DO IT

Push yourself to complete as many reps as possible in 30 secs (per side where directed) of each exercise, moving immediately from one to the next with no rest. Rest for 90 secs, then repeat twice.

4 20-MINUTE MUSCLE BUILDER Score full-body results with these muscle-making supersets. MOVES

[7 + 8] [2 + 4] [3 + 8] [1 + 5] DO IT

Starting with the first pair, do each exercise for 45 secs (per side, where directed) back to back. Rest for 15 secs. That’s one set. Do two in total, then continue to the next pair.