How to follow the workouts

• Make sure you warm up for five-10 minutes beforehand. Include dynamic stretching to mobilise your joints and prepare your body.
• Each workout consists of five muscle moves to sculpt and strengthen and five metabolic moves to get your heart pumping and burn calories.
• Perform each of the 10 exercises as hard as you can for 30 seconds, then take 30 seconds active rest to recover – don’t sit down, keep moving around.
• After you’ve finished the 10 minutes, cool down with some light stretching.

The workout – 1

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How hard should you be working? 

The best way to track how hard to work is using a simple intensity scale from 1-10, where 6 would be jogging and 10 would be a sweaty mess collapsed on the floor.

Those new to HIIT should aim to work at level 7 and regular HIIT-ers level 9. At level 9 you shouldn’t be able to have a conversation, just release the odd breathless grunt!