May long weekend is around the corner, and that means summer right? All of a sudden June is on our doorstep and I know my clients aren’t the only ones starting to step up their training so they feel super confident as the season for stripping down arrives! While there are definitely ways to give your fitness regime a boost and make some rapid improvements in your physique and performance, I hate the term ‘quick-fix’ because it implies that the results are equally ‘quick’ or temporary.

Here are my five rules for achieving your best body this summer, without compromising your health in the process or inviting your body on a hormonal rollercoaster that can only lead to erratic bodyweight and mild insanity.

Play the long game for lasting results

Wanting quick results doesn’t mean training for quick results. Instead, always set a long-term goal – for example, “I want to lose 5% body fat in six months” – and break that goal down into smaller stages. That way you can make substantial and impressive changes in the short term, while putting those improvements in the context of a greater plan. That ultimate goal will also hold you accountable for maintaining your progress and get results that last – because a six-pack is every bit as impressive in the winter as it is in the summer, and holding onto it means you don’t have to start from scratch again next year!

Stay safe and search smart

New Intel Security research found that the most clicked on online ads of the moment are related to losing weight, with search terms like “how to lose weight fast” attracting 34% of search engine users. Stop now. Avert your eyes! Seriously, the days of meal replacements and starvation fads are over. The messages, products and websites behind those ads are not your friend – they will not help you now, and they will not help you in the long run. Intel Security warns us that malicious software is also increasingly linked with these ads, with cyber criminals taking advantage of summertime weight loss panic. So while their products or services are unlikely to help you lose weight, they could lose you a lot of money. There may not even be a genuine company behind the website, so you could come away empty-handed.

Replace your searches with terms like “home workouts for strong abs”, “protein rich breakfasts” and “fitness classes near [your office or home location]”. Don’t click on anything that promises a quick fix, tries to sell you untested nutrition products or derails your efforts to exercise more and eat better. Taking this more positive and beneficial approach to weight loss and fitness means you’ll protect your health by avoiding potentially harmful products and you’ll steer clear of online scams, all while pursuing those long-term long-lasting results.

Focus on eating enough

I’ve touched on the issue of deprivation and meal replacement diets above, but I can’t emphasise enough how important it is to understand the link between eating enough and seeing results. Undereating is as much a problem as overeating, and focusing on what nutrition you are getting will be so beneficial when it comes to making a lasting commitment to healthy eating. Use this daily checklist to make sure you’re getting enough of the ingredients you need for to fuel your metabolism, boost post-exercise recovery and prevent binge eating.

Daily nutrition checklist

• 5+ servings* of vegetables
• 2-3 servings of fruit
• 3-4 servings of protein
• 3-4 servings of whole carbs
• 3-4 servings of healthy fats

*1 serving is roughly a palm-size portion

Want more clean eating advice, an easy-to-follow meal plan and recipes for breakfast, lunch, dinner and snacks? Check out my Lean Body Jumpstart ebook for a convenient and affordable total health and fitness kickstart.

Lift to get lean

Don’t rely on cardio alone to get lean. The fat burning benefits of cardio can lead to a breakdown in muscle tissue if all you do is put in loads of miles. The best balance is 50% cardio and 50% conditioning. You can focus on these in separate workouts, or combine your cardio and conditioning with circuits and HIIT style intervals. This is how I structure my own personal workouts. If you haven’t already, when you sign up to my newsletter you’ll get 3 free workouts cards to show you how to do the same.

Surround yourself with positivity

Set a motivational song for your alarm, so you wake up feeling pumped about the day! Leave your gym clothes lying out, so there’s no temptation to skip that morning workout. Set a reminder in your phone to make a smoothie before going to bed, so you have a healthy breakfast ready for you first thing. Set aside a specific time to complete your online food shop, and build a list of favourites so it’s easy to order all the healthy ingredients you need for a successful week. Creating a simple routine will keep you positive and help you set healthy habits as you pursue your summer training goals and continue building on your amazing progress.

Good luck guys. Here’s to smashing those summer goals and feeling inspired to set even more targets well into the winter!

Brit xx

This post is sponsored by Intel Security and inspired by their latest research, but all the advice I give is 100% authentic. Thanks for reading!

Let’s get, let’s get, let’s get ready to rumble… said 90s duo PJ and Duncan. But I suspect the modern day Ant and Dec never predicted their catchy pop song would share a name with a fitness revolution by one of London’s most luxurious and forward-thinking gyms. The new 1Rebel in Broadgate Circle does away with the dingy concrete and transforms the underground boxing gym into a premium space for jabbing, hooking and uppercutting your way to a stronger, fitter version of yourself.

Think theatre grade lighting, copper plated lockers, heated benches, Hollywood inspired mirrors and a complete skincare and haircare regiment so you needn’t think about packing anything more than your trainers and fiercest gym kit.

Multi-faceted motivation

I can assure you the class playlists are just as modern too. Sadly, there was not a single track from Ant and Dec’s illustrious music career, but there was plenty of suitably base-heavy inspiration courtesy Wiz Khalifa, Kanye West and R3hab. Instructor Esme also injected plenty of energy and motivation into the class, spurring us on through speed rounds and power rounds to keep heart rates high. Those endurance-centric slow twitch muscle fibres were in constant interchange alongside fast twitch muscle fibres through some bold heavy hitting tracks.

But there’s more to Rumble than old school bag work. Just as the arms begin to ache from the high-rep punching sequences, we’re on the floor for a set of mountain climbers. Quick spells of conditioning also make clever use of the 1Rebel-branded boxing bags, such as the sit-up cross-body punch combo that lights up the obliques with every powerful blow. My personal penchant for a balanced workout meant the addition of squats ticked all the boxes.

1Rebel is on good form 

A steadfast focus on form further gave me the satisfaction of both working out and learning a skill in the process. Esme twice corrected my footwork during a series of roundhouse kicks – and the extra power I could generate with a marginal change in my footwork proved there’s an art to boxing inspired fitness. And it’s not all physical. Every time I made contact with the bag, I felt more tension chip off my shoulders. The class culminated in a particularly cathartic freestyle finale that bordered on spiritual – as far as I was concerned, there was nothing but me and the bag and the rhythm of my own heart to push the tempo.

Beyond the bag 

Aside from a lasting rumble in my hands (they didn’t stop shaking for a solid day), that post-workout zen was a pleasing contrast to the high-energy vibes of the class. At 1Rebel, the calm comes after the Rumble, and that’s what makes this new East London class a smash hit. Check it out at 1rebel.co.uk.

Wearing Jive Dance Capris and Upbeat Padded Bra by Sweaty Betty 

Need to know: To combat stinky glove syndrome, 1Rebel requires you to purchase a pair of personal hand wraps before your first class. Bring an extra £5 to cover the price of the hand wraps plus the fee to hire protective gloves (also available for purchase).

If you’ve got an eye for detail, you may have spotted a change on my Meet Brit page. But then again, I like to think you all spend more time working out, cooking healthy meals and generally enjoying life more than you do studying my pages for minor editorial changes. So this will be news to most of you – I have now moved on from studying and am officially an all-singing all-dancing all-jumping personal trainer!

Since I first dipped my toe in the water and guided my friend Basma through her flat stomach transformation, and taught my first class at Sweaty Betty, I’ve relished every minute spent helping people get better results and more enjoyment from their workouts. These 1-2-1 and group sessions are genuinely my favourite part of the week – the high I get from seeing clients’ proud faces after a hard workout is second to none. And I couldn’t be more excited to have achieved a massive bucket list goal and become qualified to take my passion for fitness to a professional level.

Better yet, I’ll be starting off my career as an instructor in one of London’s top boutique fitness studios. I can’t reveal much yet, but look out for more news and a timetable of my classes coming soon. Suffice to say, I’ve been going to this studio for the best part of a year and have never once left feeling I could have worked harder. I hope I can set the bar just as high, and I’ll be nervously inviting you all to come down, try out my classes and give me your feedback in a few short weeks!

For now, I will be focusing on group fitness and taking on just a small handful of private clients. I’m spinning around lots of exciting ideas to grow the Fit Brit Collective, and I can’t wait to take you all along for the journey. In the meantime, keep an eye out or follow me on Twitter and Instagram for more updates about how and where you can join me for one of the best workouts in London!

I first encountered Pilates during a babysitting shift as a young teenager. The family’s two kids had gone to bed and I was rifling through their DVDs to fill the last couple hours of the night. Right between Ghost and Clueless was a somewhat retro-looking Mari Windsor workout DVD that promised lean legs and a sculpted tum. I popped in Clueless but made a mental note to check out Pilates videos during my next trip to the video store.

In those days, Pilates was thought by many to be the preserve of middle-aged housewives. But in the noughties, the rest of the world woke up to the benefits of strengthening and lengthening muscles via small, controlled bodyweight movements. For my 13th birthday I received an MTV Pilates mash-up, featuring 20-somethings with taut bodies and cheesy all-American grins. I could choose to isolate my arms, abs, bum or legs – or to build my own workout using any of the above sequences. And I could select a soundtrack of pop, rock or R&B songs. Had Pilates got cool? It was well on its way…

Fast forward 15 years and classic floor Pilates has evolved to include many more branches of Pilates-inspired workouts using a greater variety of apparatus than a medieval torture chamber. But victims of the specialist Pilates studios in London enter by their own volition, and walk away with the glowing faces of someone who’s just completed one of the world’s most effective workouts.

Here are the must-try disciplines to tick off in your search for the school of Pilates best suited to you…

Classic Mat Pilates

This is Pilates as it was conceived by Joseph Pilates. Using nothing more than your bodyweight for resistance and your core for support, you take on a sequence of moves designed to target both major and minor muscles in your body. The foundation for all other Pilates disciplines, this is the best place to master your ‘neutral spine’ and ‘corset abs’.

Where to try it? @TriYogaUK – Not just a yoga destination, TriYoga’s team are experts in functional movement and its four citywide locations are a great place to learn Pilates, whether you’re just starting out or progressing your Teaser.

Reformer Pilates

Invented to advance the art and skill of Pilates, the reformer bed adds another dimension to your workout. Complete with a sliding platform, cables to pull or push your bodyweight in a variety of different ways, and weight selections to increase or decrease the resistance, Reformer Pilates is a full-scale gym in a single unit.

Where to try it? @Heartcorelife – With seven locations in London, Heartcore reigns strong in its dominance over the Reformer Pilates market. Expect best-in-class beds and beautiful venues.

Chair Pilates

The Pilates chair is another development since the reformer bed. You complete the workouts whilst upright and engage every muscle using bars and steps designed to increase or decrease the weight of your body for resistance. My favourite move on the chair is the pike, using mostly your core and a bit of your arms for stability to shoot your bum up to the ceiling. In my head I’m a gymnast. Even if the mirror doesn’t necessarily agree…

Where to try it? @TransitionZone – Run by the always glamorous Claire Finlay, this trendy Fulham studio combines the best fitness innovations with tried and tested exercise principles. You can even pair Chair Pilates with cardio on the Powerplate for a super-efficient session you can squeeze into the work day. And the on-site Recovery Cafe provides a comfortable place to hang out post-workout and treat yourself to homemade healthy treats.

Tower Pilates

If a Transformer and reformer bed had a baby, the result would be the Pilates Tower. As well as the varied weight selections and pulleys to engage even the muscles you didn’t know you had, the tower has extra structural components you can unlock to add new angles to your workout. Some experience in Pilates is recommended, as there’s less support for advanced moves compared with the reformer bed.

Where to try it? @BePilates – Easily London’s most pristine Pilates location, this Marylebone studio is so well-equipped it’s evolved into a training centre for Pilates teachers-to-be.

METcore Pilates

Little more than a foam roller with cables at one end, the minimalist METcore reformer is far more challenging than it appears. Your balance will be tested as you perform the exercises barefoot and move through multiple planes while staying in complete control of your body plus lightly weighted cables. Core stabilisation is key. And a welcome side effect is the myofascial massage you get from the foam roller as your rest your feet or back against the METcore base.

Where to try it? @FormStudiosLdn – Launched this year by an original Heartcore instructor, form combines the minimalist METcore machine with HIIT intervals on the TRX and Ski Erg. The result is a full-body, all-purpose workout that ticks all your boxes for strength, toning and cardio conditioning.

Cardio Pilates

If, like me, you don’t feel that you’ve worked out unless you’ve worked up a sweat, Cardio Pilates is the thing for you. As well as all the best tum toning moves from mat or Reformer Pilates, these sessions introduce heart-pumping cardio intervals on the floor or using other equipment like weights, kettlebells and TRX to maximise fat burn and multiply the benefits of your workout.

Where to try it? @PilatesPT – Founder of the well-known conditioning-meets-HIIT Model Method training technique, Hollie Grant’s private Pilates studio in Fulham is without doubt the most premier place to experience Cardio Pilates with a pro.

Bootcamp Pilates

When I think about bootcamp I think about camouflage and mud. Or of the peanut butter milkshakes at Barry’s Bootcamp in Euston. But Bootcamp Pilates is somewhat different. There are no cruel drill sergeants – only well-trained Reformer Pilates instructors who fit a ‘jumping board’ onto your bed so you can push off it during explosive exercises like horizontal jumping squats. It’s similar to Cardio Pilates, but you don’t even have to get off the bed. Mind you, getting out of bed is a prerequisite.

Where to try it: @MoveYourFrame – The ‘it’ studio of the East End, FRAME Shoreditch and FRAME Queenspark have dedicated space for Reformer Pilates and Reformer Bootcamp classes. I love that they keep numbers to a handful so the teaching remains highly personalised.

Piloxing

Another fusion Pilates workout you may have heard of in recent months is ‘Piloxing’. As you’ve probably guessed, it combines the principles of Pilates with those of boxing. Which makes perfect sense, because when have you ever seen a boxer with anything less than a six-pack? Piloxing is still limited to a few of gyms in London and I have yet to try it for myself, but it’s top of my to-do list!

Where to try it? @PushStudios – A Southeast London multi-discipline gym that has received plenty of press since introducing Piloxing to its timetable. (Here one Daily Mail journalist gives her first-hand report.)

Ready to take your Pilates to the next level? Have I missed your favourite studio off the list? Leave a comment below to share your own experience! 

This weekend, London health and fitness festival Be:FIT is back for the second year, and this time in the big beautiful venue of the Business Design Centre in Islington. From Friday to Sunday, there’s a jam-packed schedule of classes by top studios, plus nutrition and lifestyle talks by fitness industry icons. And once you’re feeling fit and inspired, you can pick up some healthy treats from over 125 stalls manned by some of my favourite UK brands – not least Pip & Nut, Purition and Teapigs!

Not sure where to start? Here’s my edit of the best classes and talks to attend on each day of the event…

Friday

House of Voga Workshop – 11am

Juliet Murrell’s unique fusion of rhythmic yoga breathing and retro aerobics dance packs in plenty of weekend-friendly flamboyance. As well as working up a virtuous sweat, you’ll pick up a few moves to put into practice the next time you wind up beneath a disco ball.

Madeleine Shaw – 1230pm

The name on everyone’s lips this week is Madeleine Shaw. She’s just released her recipe book Get the Glow and recently held a press launch that attracted a healthy turnout from the cast of Made in Chelsea. Behind the media craze, Madeleine’s experience stems from years of eating to correct IBS and enhance energy levels and makes her a well-informed advisor for your top nutrition queries.

Saturday

Victoria Pendleton & Farrah Storr – 130pm

I may be biased as I do the odd bit of work for Women’s Health, but the magazine’s editor Farrah Storr is full of fascinating insights into the fitness industry. And Victoria Pendleton’s gold medal background and natural charm makes this one of the most exciting talks of the entire festival. Join the conversation as the two old friends talk serious training.

Equinox Elimin8tor – 2pm

In case you haven’t guessed, I’m a big champion of the benefits of HIIT. And this short but sweet 30 minute session is the perfect introduction for newcomers to the concept of interval training. Like all HIIT workouts, it is equally challenging for the most experienced exercisers – maximise your effort and you’re guaranteed to sweat.

Sunday

Leah Kim Workshop – 11am

You’ll find me here on Sunday. I couldn’t pass up the opportunity to start the day with 90 minutes of dynamic yoga taught by one of the coolest yogis around. You’ll recognise Leah from the Nike Training Club app, where she brings a laidback Santa Monica vibe to your home workouts.

Denise Lewis – 130pm

Olympic gold-medal winning heptathlete turned sports presenter Denise Lewis is a role model for every career-driven woman who schedules workouts like she does business meetings. As well as health and training tips, Denise will be discussing the non-negotiable rules that help her maintain a happy work/life balance.

There are of course plenty of other classes on offer – and if you’re yet to experience Barry’s Bootcamp, FRAME or Boom Cycle, this is place to try them for free.

If you’re planning to attend Be:FIT this weekend, use my exclusive code BRIT at checkout to get your tickets for just £15 each (normally £18). Or follow me on Instagram to find out how you can win one of five pairs of tickets going completely FREE!

As many of my closest friends are preparing for their winter holidays – some to sun & sand destinations and others to the mountains with ski thermals in tow – I felt inspired to compile a workout comprising of five winter-inspired HIIT exercises. As well as being fun and seasonal, the result is a timelessly convenient and effective circuit you can use to boost your fitness for the slopes or shed some excess winter weight before the beach.

How it works

The premise of this workout is to work to your maximum effort during the intervals, and to use your recovery to mentally and physically prepare for the next exercise in the circuit. Depending on your fitness level, I suggest completing each exercise for between 30 and 45 seconds, then resting for 30 to 15 seconds to make up a full minute. Whichever time you decide on, try to stick to it and avoid the temptation to reduce your intervals as you become tired.

Use this workout for a quick HIIT session on its own, or fit into your existing workout. Complete it between one and three times for five to 15 minutes of work.

Ski jumps

Start in a neutral standing position with your knees slightly bent and your hips tucked. Bend at the hips and take your butt back towards the back right corner of the room as you drop into a squat. Now explode up and twist your body to the right to land back into a squat with your butt towards the back left corner of the room. Feel free to bring those ski poles up for extra momentum as you jump.

Speed skaters

Time to hit the ice rink. Visualise yourself in full body lycra (add in a few more finely sculpted muscles, which will of course come from making this workout a regular feature in your routine) and use your right foot to push off towards the left. Land softly on your left foot and turn your left arm back and up to the ceiling in a nice clean line. You can touch the floor with your right hand for extra support. Repeat to the right, trying to clear more distance with every rep. Listen out for competitors on your heels, and remember efficiency is key.

180 snowboard jumps

Back to the slopes, but this time you’re headed right for the snow park. The jumps are going to come quick and fast, so assume a squat position with your arms out at your sides and keep your eyes fixed over your right hand. Push off the floor to explode up and turn your body to face the other direction, this time turning to look over your left hand. Never take your eyes off the prize.

Snow crab

Let’s work a little Animal Flow into the mix and make like a snow crab. Take a full bridge posture with your arms fully extended and your hands facing forward. Squeeze your glutes and contract your abs to hold this position, now shuffle to your right in three movements and pause for a tricep dip before shuffling back in the other direction. This will build a taut core as well as animal agility.

Ice climber

Pick axe at the ready? Good. Get into a plank position with your arms fully extended and everything from your head to your heels forming a single, solid line. Simultaneously reach your left hand out in front of you and plant your right foot as near to your right hand as possible. Just as the climber uses opposite sides of the body for balance, you’re building stability through your core and testing your coordination. Pause for a second in this reach position before returning to your neutral plank and repeating on the other side.

Good luck, and remember to personalise your workout by choosing the intensity and duration that challenges you. Read my blog about effective HIIT training to get the most from your workout. And don’t forget to share your results with me in the comments below, or on Twitter, Facebook and Instagram.

Cast your mind back to your teenage years when your after-school sport of choice determined the label with which others identified you. Badminton: geek. Pennyfarthing: class clown. Hockey: jock. Dance: untouchably popular. Netball: all-rounder. Archery: a little left wing. Chess boxing: seriously, who does that?

Well, now London’s scene of emerging boutique fitness studios lends itself to similar labelling. There’s a workout for everyone, but this time no one’s judging. The labels are interchangeable and there’s something fun about adopting a new fitness persona du jour. Here I round up three of my favourite guises and the new-this-year places where you can try them for size.

The Badass

1Rebel: This super edgy East London studio operates a strict “retox to detox” ethos and caters to your inner punk who wants to sin hard by night and sweat yourself virtuous by day. The Reshape class is a hardcore combo of circuit training and treadmill intervals designed to expel some toxins before your liver self-destructs. Meanwhile, the Ride class takes the party to the spin bike. There are even live performances for those who love to rock out while they ride.

Challenger: But watch – there’s a rival rebel on the scene. Barry’s Bootcamp will soon be opening its doors in a nearby location off Old Street and promises to bring its already cult followers in tow. OK, so Barry’s diehards’ idea of retoxing may be a shake containing dairy milk instead of almond milk, but it’s promise to be “the hardest workout in the world” is enough to tempt anyone drawn to adversity.

The Science Nerd

Orangetheory: If you like to measure your workout with statistics and have a firm grasp of the processes at play to generate ATP for energy, produce sweat and stoke your metabolic furnace, Orangetheory is the perfect place to indulge your inner geek. While you migrate between the treadmill, the water rower and the weights floor, a personal heart rate monitor sends data to visible screens around the room. Your goal is to remain in the ‘orange zone’ for as long as possible, which equates to at least 85% of your maximum heart rate. Do that and you can mathematically predict how many calories you’ll burn post-workout thanks to the scientifically recognised afterburn effect. It’s an ego trip for any lab rat. And while it’s been in Islington under the David Lloyd umbrella for almost a year, it’s now also a hop and skip away for anyone living near Aldgate (lucky me!).

Challenger: To channel your inner Darwin, you may also be inclined to check out Virgin Active’s new class ‘The Grid’. It’s a 30 minute workout that takes you back in time before evolution and human advancement planted us on our backsides for 8 or more hours a day. Combining primal movements practised by early man – all variety of pulling, pushing, bending and twisting – it will have you going ape to burn up to 900 calories a class. You won’t even have to think particularly hard, because the workout is mapped out on a pre-delineated floor that takes you step by step toward fitness success. They don’t call it the scientific method for nothing.

The Prom Queen

Form Studios: If you’re always the first to hear all the best gossip, then you’ve probably already trained at Form Studios in Notting Hill. Following a soft launch just last week, word is already spreading about the new London workout that’s both exclusive and trend-setting. Founder Elissa Elhadj, celebrity trainer and former Heartcore instructor, travelled across the US to discover and claim for her own the revolutionary METcore. A minimalist offshoot from the reformer Pilates bed, the METcore acts to offset your balance and engage multiple muscle groups as you work with built-in resistance cables. She also throws in some fat-burning HIIT using a SkiErg – an upstanding cardio machine half way between a rower and battleropes. The class is very cool, extremely effective and accommodates a maximum of 8 people. Get in early to be on the right side of the whispers.

Challenger: Although barrecore is already one of London’s (and Manchester’s) most respected fitness institutions, it is upping its game with double newness. Its new studio in Kensington has been open just two weeks, and already it’s home to an exclusive new class that won’t be rolled out to other barrecore studios until next month: barreASANA. Fusing the best of Vinyasa yoga with classic barre moves, barreASANA offers a spine-opening sequence perfect for an in-the-know prima ballerina who wants to limber up both her body and her reputation. Stiletto toes, girls!

Let me know which new studios you’ve been frequenting and feel free to comment on your favourite ‘face of fitness’. And remember that this post is written in the spirit of fun and nostalgia – Fit Brit Collective is a stereotype-free community open to everyone! Thanks for reading. 

Like many of winter’s victims, I started the New Year with a terrible bout of flu. It knocked me for nine and certainly ruled out an early start on any fitness-related resolutions. But as all ailments and pains do, the symptoms passed after a few days and I’m already steadily regaining my pre-Christmas strength. Although I hated not being able to exercise at the time, my body is healthier for the much-needed rest and I’m able to work much harder now than I might be if I’d put extra stress on my system and prolonged the illness.

It’s important to remember that your body is a simple system of input and output. We only produce so much energy to distribute for different functions. There are the basic everyday processes like circulating blood and oxygen around the body, regenerating cells, sending primary nervous signals from the brain and eliminating toxins. If, on top of this, your immune system is fighting off an infection or your body is attempting to heal from an injury, much of its energy will be redirected for those purposes. As a result, there is less capacity left over to fuel high-intensity demands like exercise. Your body will rise to the demand, but only at the sacrifice of other restorative functions essential for your wellbeing. By forcing yourself to do a round of burpees, you may be putting your body at cross purposes with itself and actively preventing recovery.

Any number of things can disrupt your training – illness, injury, period pain, feelings of extreme stress or depression, and of course those logistical things like simply having too much to do. In the face of all today’s pressures (including the expectations we have of ourselves), I wanted to compile a definitive guide for when to push through the pain and when to pull back. I hope this helps you put your training in perspective and appreciate your body for all the wonderful things it can do.

These are the rules I’ve found most effective for me. If you have rules of your own or different experiences to add, I’d love to hear about them. Please get in touch or leave a comment below to share your views.

Despite the massive rise in interval-based exercise programmes, I’m always surprised by how many blank faces I see when I talk about ‘HIIT’. HIIT stands for ‘high-intensity interval training’, and it’s essentially about adding heart rate boosting moves into a workout in order to burn more calories in less time. Shorter, more intense workouts are also good for muscle retention, as long periods of cardio can cause stress hormones to spike and eat away at muscle mass. But how do you know when you’ve entered the HIIT zone? Here are the five HIIT checks I do during every workout to make sure I’m getting maximum benefits.

1. You’re not thinking about anything else. If you’re really working to your maximum effort, you’ll be so consumed by the exercise that there’s no way your mind can wander. It’s a form of escapism exclusive to HIIT.

2. You only finish an exercise when you can’t physically complete another rep. HIIT isn’t about completing a pre-determined 10, 12 or 15 reps – it’s about exhausting a particular muscle group until you genuinely need a recovery.

3. Talking is near impossible. If you’re chatting about your weekend, you’re not in the HIIT zone. Save the catch-up for after your workout, because true HIIT training is sweaty, breathless business.

4. Every muscle is engaged. The best way to push your heart rate higher is to get your full body involved. If the cells in your upper and lower body are demanding oxygen at the same time, your heart has to work harder and faster to pump fresh blood in different directions.

5. You feel energised post-workout – if a little shaky. Unlike endurance work, which can break down muscle tissue and leave you feeling weary, HIIT burns primarily through your glycogen stores and fat reserves to reduce any symptoms of physical and psychological fatigue. My favourite time for a HIIT workout is over lunch, so I return to my desk feeling alert and invigorated.

I’ve never been a big fan of endurance sports, so for me the adrenaline rush of exercise comes from packing as much intensity as possible into a short workout. This 10 minute circuit is designed to do just that – and to be easy to fit into your everyday routine, as it requires zero equipment and makes for a perfect morning kickstart or after-work pick-me-up. The video pretty much speaks for itself, but if you have any questions or want any tips about performing these or similar HIIT exercises, please leave me a comment and I’ll be happy to help!