A nice simple high intensity interval training (HITT) session lasting no more than 30 minutes. On an exercise bike, warm-up for 5 minutes gently and then set the manual programme for 20 minutes. Cycle lightly for 1 minute at level 5. After a minute, increase the level to 10 and sprint for 1 minute. Repeat 10 times (you can adjust the level to suit your standard).

This is a great workout if you’re short on time but want to improve your aerobic fitness. Make sure you have a good cool-down lasting 5 minutes after this intense session and stretch.