Do this workout two or three days a week on non-consecutive days. Starting with super-set one, complete as many reps of the first exercise as you can with perfect form in 30 seconds, then immediately do the same with the second move (the second move for each superset is on the flip of the card). Repeat this three more times without resting, then go right into the cardio interval (below), doing the exercise of your choice (treadmill, bike, elliptical, stair stepper). Rest for one to two minutes, then move on to superset two, and continue until you’ve finished all the supersets and cardio intervals. The key is to choose a weight and pace that exhausts you by the end of the set or interval, while maintaining good form throughout. Stop and rest if you need to, but your goal is to do as many reps as you can within the 30 seconds.

Get your heart-rate up

Superset 1 Cardio
Minutes 1 and 2: Effort level 4 (breathing and speaking comfortably)
Minute 3: Effort level 5 (increased breathing but speaking comfortably)
Minute 4: Effort level 6 (tough to speak in full sentences)
Superset 2 Cardio
Minutes 1 and 2: Effort level 5 (increased breathing but speaking comfortably)
Minute 3: Effort level 8 (tough to speak more than six words at a time)
Minute 4: Effort level 9 (tough to speak more than two words at a time)
Superset 3 Cardio
Minutes 1 and 2: Effort level 5 (increased breathing but speaking comfortably)
Minute 3: Effort level 7 (tough to speak in full sentences)
Minute 4: Effort level 8 (tough to speak more than six words at a time)

1A/ Dumbbell Lunge To Overhead Press

Stand with your feet together and hold a dumbbell in each hand just above your shoulders, palms facing in (A). Step your right foot forward and lower your body until your knees are bent 90 degrees, pressing the weights directly over your shoulders without leaning or bending at the waist (B). Return the weights to the starting position as you push back to standing. That’s one rep.

2A/ Underhand-Grip Lat Pulldown

Sit at a lat pulldown station and grab the bar with an underhand grip, hands shoulder-width apart, arms completely straight and torso upright (A). Keeping your shoulders down and without moving your torso, pull the bar to your chest as you squeeze your shoulder blades together (B). Pause, then slowly return to the starting position. That’s one rep.

3A/ Stability-Ball Hamstring Curl

Lie face-up with your calves on top of a stability ball, arms by your sides, and palms down. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to heels (A). Bend your knees to roll the ball towards you until your feet are flat on the ball (B). Straighten your legs to roll the ball back, then lower your body to the floor. That’s one rep.

4A/ Stability-Ball Alternating Dumbbell Bench Press

Grab a dumbbell in each hand and lie on your back on a stability ball with your knees bent and feet flat on the floor. Raise the weights above your chest, palms facing forward (A). Lower the right dumbbell to the side of your chest (B), pause, then press the weight back to the starting position as quickly as possible. Repeat on the left side. That’s one rep.

1B/ Split-Stance Cable Chop

Stand to the left of a high cable machine and hold the handle with both hands, arms straight. Step your right foot 30 to 60cm in front of your left, knees slightly bent (A). Keeping your arms straight and eyes on your hands, pull the handle down and across your body until it’s outside your left leg (B). Slowly return to start. That’s one rep. In the next set, repeat on the other side; continue alternating.

2B/ Stability-Ball Back Extension

Lie with your hips and chest resting on a stability ball, hands behind your head, elbows out and feet against a wall or sturdy object. Your back should be slightly rounded (A). Squeeze your glutes and slowly lift your chest away from the ball until your torso is almost upright (B). Hold for one or two seconds, then slowly return to the starting position. That’s one rep.

3B/ Stability-Ball Front Bridge

Place your forearms on a stability ball with your elbows directly under your shoulders. Extend your legs behind you in a push-up position and firmly plant your toes on the floor so that your body forms a straight line from your head to your heels, at a 45-degree angle. Contract your abs and keep your body in a straight line, moving as little as possible. Hold.

4B/ Weighted Russian Twist And Press

Holding a weight plate (or dumbbell), sit on the floor with your knees bent and feet flexed. Keep your back straight and hips facing forward as you twist your torso to the right and touch the weight to the floor next to you (A). Rotate back to centre and press the weight overhead (B), then lower it and rotate to the left (C). Reverse the movement to return to start. That’s one rep.