This HIIT workout includes meditation intervals that will reenergise your mind and maximise the sculpting power of every rep you do. Combine them with our tips on how to upgrade your carbs to achieve lasting energy and a trimmer body.

This transforming workout torches calories, builds lean muscle, and unwinds your mind so thoroughly, you forget about everything else.

This is the serious muscle-sculpting routine that strengthens any hard-to-firm spots.

Start with the warm-up, then do each exercise as indicated. Repeat the circuit 1 or 2 times. Aim to do this routine 3 times a week on alternate days.

Add one simple tool – the foam roller – to your sculpting routine to loosen and strengthen your muscles like never before.

Eight calorie-busting sculptors plus a key mental move will give you a body and mind recharge, leaving you stronger, lighter and focused to take on anything.

Warm up for five to 10 minutes by doing dynamic stretches – lunges with rotation, plus arm and leg swings – to loosen and activate muscles. Then start a one-minute timer and do as many reps of the first move as you can in that time. Record your score when done (on paper or into your phone) and start the timer again for one minute of active recovery: Jog in place, jump rope, or ride a stationary bike. Repeat this process until you have completed all 10 moves. Finish with a five- to 10-minute cool-down of static stretching. Save your score and retest yourself with this same process one week later to see how much you’ve improved.

In just this short time, you’ll work such magic on those abs, arms, thighs and butt, we bet you’ll make this your go-to routine all year round.

A lean body and strong, sexy muscles? It’s all in the bag with this tough but worthwhile routine.