After warming up, do each of these moves for an intense 40 seconds, then take a 20-second breather. Repeat until you can’t do any more (aim for five times per move).
Burpee My personal favourite, and the compound exercise your body is begging for. Place both hands on the floor, jump your feet back into a push-up position, before exploding up into a jump, raising your hands above your head. All you need is your body and a floor, so no excuses.
Walking plank Lower into a plank position, tense your stomach muscles and raise your left arm and leg, “walking” them both over to the left side. Now raise your right arm and leg, and do the same on that side, repeating so that you are constantly moving. Your biceps, trapezius and core will thank you later.
Jump squat sumo walk An upgraded squat. Place both feet slightly wider than hip distance apart before lowering your bum (keep your back straight), then come up and jump upwards, landing softly on the pads of your feet, back into a deep squat. Holding that position, take a step forward with your left leg, then your right. To protect delicate knees, avoid squatting too deeply.
• Yemi Penn is owner and trainer at F45 Brixton.
Interview by Danielle Koku