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

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

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:

Follow the workouts as described in the previous pages for four weeks, then use the progressions below to make things harder. This will ensure your fitness and muscle building progress and will allow you to use the workouts for a complete 12-week plan

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

Minimal kit, max results