This workout consists of 5 rounds of 5 lung busting exercises to give you a tough cardio workout that will help improve your aerobic fitness, burn calories and work the muscles of your legs, back and shoulders. The 5 rounds will take you around 15-20 minutes to complete which means you should be done in as little as half an hour including warm up and cool down. This makes it a great workout if you are short of time or something you can do at the end of a resistance training session.

As always spend 5-10 minutes warming up before the workout and 5 minutes cooling down and stretching at the end of the session.

Overhead medicine ball slams: Hold a ball at arm’s length above your head. From here drive the ball as hard as you can into the floor. Catch it on the rebound or squat down to pick it up if you are using a ball that does not bounce. 20 reps.

TRX Jump squats: Hold a TRX suspension trainer with both hands and perform a basic squat. As you stand up explode into the air. As you land, bend your knees and immediately drop into your next squat and repeat. 20 reps

Lateral jumps: Place 2 objects on the floor such as powerbags, low step boxes, low hurdles etc. Make sure there is space between them for you to jump into. Start on one side and perform a 2 footed side jump over the first object. Land soft and then immediately jump over the 2^nd object. Return to the start position by jumping back over the objects. 10 reps

Split jumps: Stand with your feet around hip width apart and place 2 low steps either side of you (make sure they are both the same size). Jump up and out so you land softly on the steps. Jump back off and repeat. 20 reps

Dumbbell burpees with shoulder press: Hold a pair of dumbbells and squat down and place them onto the floor. Keep your hands on the handles and jump your legs back. Bring your legs back in and stand back up, as you do lift the weights to your shoulders and then press them above your head. 10 reps