Your blueprint for success

These workouts combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. That means your work decreases as your fatigue levels increase, so you shouldn’t reach failure on any exercise.

If you’ve got this far, then you’re ready to commit to your newfound habit, and this workout is a great place to start. No tricky equipment needed – just a couple of bottles, which you can replace wit

This no-equipment circuit challenges your entire core. It starts slow and measured, before cardio-intense exercises at the end elevate your heart-rate and melt away fat

Weightlifting is important, but cardio is the workout ingredient you should never be without. Try personal trainer Nicky McBurney’s kit-free session to raise your pulse at home

This month, our expert Annie Deadman reveals how there’s still time to shape up and feel great this summer

Pack on size, get stronger and build fitness, fast, using nothing but the humble dumbbell – and these 30-minute workouts