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

Target your arms and abs with this quick, effective dumbbell workout that will blitz your upper body

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

Minimal kit, max results

Work your body from head to toe at home, with just a single set of dumbbells and a mat

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