Week 4

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.

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

Monika Akabusi shares a short and sharp high-intensity workout to get you buzzing! Do it in the morning to set yourself up for the day.

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

COURT IN THE ACT

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