TOTAL TIME: ABOUT 42 MINUTES

Put away that dog-eared copy of Lonely Planet: this cardio routine requires your undivided attention. "It gives you a great aerobic workout, hits most of the major muscle groups, and mixes it up so you're not bored and don't invite overuse injuries," Florez says. Head from one piece of equipment to the next as quickly as possible.

Warm-up for 5 minutes. For first minute, walk at 5km/h. Every minute thereafter, up the speed by 0.5km/h.

For the next 10 minutes, increase speed to an easy jog (8 to 10km/h) for 1 minute, then bring it down to 7km/h for a brisk walk for the next minute. Do this sequence five times.

Use a full-body machine that involves arm movement. Make your arms your primary movers: emphasise pushing and pulling them, instead of letting your legs do everything. Go hard. "You should be uncomfortable enough so that, every minute, you're checking when 10 minutes is up," Florez says. (If your gym's elliptical machines target legs only, then increase the incline on the ramp. Shoot for an incline that is about two-thirds of the maximum.)

If you have access to a Treadclimber - a newly released machine that looks like a treadmill split in half - get on that. If not, a Stairmaster (either one with pedals or with moving stairs) or a rowing machine will do.

Do 2 minutes of hard work (you should be on the verge of gasping for breath), followed by 1 minute of recovery. Get to the breathless state by increasing the incline or speed, then lower it for a minute of active recovery. By the end of the easier minute, you should be able to carry on a conversation.