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.

Sculpt your whole body and torch calories big time!

Five moves, four sets. That’s all it takes to rev up your fat-burning engine and sculpt every muscle.

If I could do only one no-equipment exercise for the rest of my life, it would be the burpee (where you drop into a chest-to-floor push-up, then jump as high as you can).

This one mighty move has been proven to out-burn and out-firm just about every other exercise. Use it to lose it fast with this fun new routine.

Do these moves in order for the number of reps indicated, resting for 30 seconds to one minute between moves. Repeat the circuit 2 more times. Do this routine 2 to 3 days a week on alternate days. Aim to increase the amount of weight you use after 2 to 3 weeks.

Meet Kayla Itsines and Tobi Pearce, the power couple who are revolutionising the fitness industry with a programme that’s about so much more than getting a bikini body in 12 weeks.

Meet the gym ball that will give you a cardio-strength, power-packed workout.

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.