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

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

Ready to rev up your engine? Work your heart, lungs and muscles with a dose of high-intensity training

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

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

Your guide to the opportunistic winter bulk