Wellness coach Diego Carrete specialises in helping busy dads get back in shape. His F.I.T Dad programme will help any new dad – or just anyone short on time – to build muscle, lose fat and rebuild their metabolism

This session – from Gymbox PT Ben Foulis – will target every major muscle group, with the three sections combining for increased mobility, muscle growth, strength, aerobic fitness and muscular endurance

Struggle to stay in shape when you’re away from home? This any time, any place workout – split into three blocks of three exercises – will rev your metabolism and build lean, full-body muscle

Torch fat and build muscle with this hybrid HIIT and lift workout from cover model Joel Freeman

The competition is taking over cities across the UK. The following circuit – created by Hyrox champion Daria Daspin – gives you a taste of the endurance and functional strength it takes to tackle the real thing. You can do it three ways:

Your guide to the opportunistic winter bulk