The aim of this workout is to improve cardio fitness, bone strength and increase muscle mass.

This workout can be adapted so a mini session by completing the intervals once through and fast-forwarding to the cooldown! You will complete rounds of pairs of cardio and strength exercises. 40secs cardio, 40secs strength and 20secs rest. Ten pairs are completed twice through for the full session.

You will require dumbbells to complete this workout.

Take regular rest and water breaks throughout the session. Enjoy!