This is it.
- Warm up
- 20 box jumps, 20 squat thrusts, 20 bicep curls, 20 Lunges
- Run 500 metres (treadmill or oval- your choice)
The trick is, each 500 m has to be faster than the last.
And if you've still got more in you ... finish it off with a 1km time trial on the rower.
Oh, and remember to have a good stretch at the end. We're all so busy, it's difficult to find one hour to work out, but 30 minutes can be slipped in during your lunch break.