Your guide to the opportunistic winter bulk

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

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

Mum-of-three Sarah Best, 51, took up strength training seven years ago and this year qualified for the Hyrox World Championships in Stockholm. She shares some of her workout routine and how strength training has changed her body and her life.

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

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: