Go for the burn

Each exercise: perform for 3 minutes
Choose one of these five exercises:

IF YOU’RE A GYM GOER

Extra fat-burner Four-point weight walks

How Place four cones 10 metres apart. At the first, perform 10 biceps curls. Walk to the next for 10 dumbbell squats. At the third, do 10 bent-over rows. Finish with 10 overhead presses.
Perfect form “Try to keep up on your toes,” says personal trainer Dax Moy.
Bonus Improves endurance and builds muscle.

WHEN YOU DON’T HAVE ANY WEIGHTS

Extra fat-burner Body-weight challenge
How Drop into a squat, then jump into the air and land in a crouched position. Jump into a push-up position, do a push-up, then jump up. Do as many as you can in 60 seconds.
Perfect form “Jump as high as you can,” says Moy.
Bonus Improves your flexibility, staving off back problems.

IF YOU WANT TOTAL-BODY CONDITIONING

Extra fat-burner HIIT (high-intensity interval training)
How Set the treadmill at the fastest pace you can manage for 30 seconds. Jog lightly for the next 30, then repeat twice. Better for losing weight than a jog three times as long.
Perfect form Place two cones 25m apart and sprint between them 11 times. “Do it in one minute,” says Fallows.
Bonus You’ll shred that 10-kilometre personal best.

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IF YOU WANT EXPLOSIVE SPEED Extra fat-burner

' Plate pushes
How Put a 20-kilogram weight plate on a towel so it moves smoothly across the floor. Push the plate for 40m (in a circle if necessary) before resting for 60 seconds. Repeat.
Perfect form “Take long strides to maximise your muscle tension,” says Moy.
Bonus Increases mental toughness. And polishes the floor.

IF YOU LOVE CARDIO

Extra fat-burner Lateral speed steps
How Stand on a step and, one foot at a time, step off to one side then the other as many times as possible in 60 seconds. Rest, repeat.
Perfect form “Step faster but keep your upper body relaxed
and upright,” says fitness trainer Paul Fallows.
Bonus Will increase your on-court mobility for squash. Or at the packed bar for Friday-night beers.