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

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

You will complete intervals of decreasing duration from five to one minute with rest periods after each interval. Note that you can do a super quick session by completing 54321 once, fast forward to 39mins for the cooldown and stretch.

You will require dumbbells to complete this workout, loop resistance bands are also used but alternative options are provided.

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