This whole body workout combines resistance training alongside cardio and is ideal for those whose goals are to improve muscle definition, reduce body fat and improve their general fitness.

For the resistance exercises aim to complete 3 sets of 12 reps using a weight that will challenge you. You should be struggling to complete the last couple of reps by the 3^rd set. Rest for 45 seconds between sets.

Warm up: Spend 5-10 minutes warming up at the start of the workout.

Dumbbell chest press

Dumbbell squat

Barbell bent over row

Alternating leg lunges with dumbbell lateral raise

Arm superset: Barbell bicep curl and tricep pushdown (Perform these 2 exercises back to back with no rest and then rest for 45 seconds at the end of the pushdowns)

Core superset: Stability ball crunch and stability ball lower back extension

Cycle: Perform 2 minutes on an exercise bike at a moderately comfortable resistance whilst keeping your RPM (speed) around 70-80. Then for 30 seconds work at the highest resistance you can without letting your RPM drop below 70. Repeat for 12 minutes.

Rowing machine: Complete 1000 metres in your quickest time.

Spend 5-10 minutes cooling down and stretching at the end of the workout.