Session Three: 60 minutes

Plan A Spend 40 minutes on the treadmill (five minute warm-up, 25 minutes going up the hill pyramid and 10 minutes going down). Then do three sets of 10 to 15 repetitions of the following moves, which use rubber or elastic band, a weighted ball or your body’s own weight as resistance. Again, keep your movements slow and controlled, counting to two in each direction.

Side-Bends
Stand holding a weighted medicine ball over your head (as if taking a throw-in during a football match). Keeping your arms straight, bend at the waist (about 15 degrees) to the right, then straighten up, and bend to the left. (Works shoulders and obliques.)

Rubber-Band
Row Stand with your right foot a few inches in front of your left, with a stretching band under your right toe; grab each end of the band so that it’s tight. Pull your elbows up and back and squeeze your shoulder blades together; hold, then slowly lower your hands. (Works shoulders and upper back.)

Standing Calf Raises
Stand on a stair or wooden block with your heels hanging off the edge. Raise up onto your toes, then slowly drop back down.

Triceps Dip
Sit on the edge of a bench and grip the edge with your hands just beside your hips. Supporting yourself with your arms, slide your hips forward and off the bench, lower them slowly until your waist is level with the seat, then straighten your elbows.

Travelling Lunges
Stand with your feet together, holding a dumbbell in each hand. Step forward as far as you can with your right leg, lowering your hips as you land (don’t bend your right knee more than 90 degrees). Lift yourself forward and up into the starting position; repeat with your left leg.

Travelling Side Lunges
Stand with your feet slightly wider than hip-width apart, toes pointing forward, with a dumbbell in each hand, and drop your hips into a squat, keeping quadriceps parallel with the floor. Lift your right foot and take a big step to the side, shift your weight, and bring your right leg under you. Continue for 10 steps to the right then switch directions.

Plan B

Spend 40 minutes on the bike, stairclimber or elliptical trainer (five-minute warm-up, 30 minutes at a steady 70- to 80-percent effort, and five-minute cool-down). Then, for the next 20 minutes, perform one or two sets (12-15 repetitions each) of the following exercises, using either machines or free weights. Make your movements slow and controlled, counting to two in each direction.

Chest Press
Starting with your elbows bent at 90 degrees and your upper arms at shoulder level, straighten your arms and concentrate on using your chest muscles to push the weight away.

Lat Pulldown
Using an underhand grip, grab the bar’s handles and extend your arms up into a ‘V’. Lean back slightly, and pull the bar into your chest, keeping your elbows at your sides and your abdominals contracted.

Military Press
Begin as with the chest press (above), but push the weights straight up, using your deltoids (shoulder muscles).

Machine Crunches
As you pull the weight down, isolate your abdominals by trying to make your belly button touch your spine.

Leg Press
Focus on using your quadriceps to push the weight away, and engage your hamstrings to control its return.

Triceps Extensions
As you extend the weight, concentrate on only using your triceps (keep the rest of your arms relaxed).

Biceps Curls
Start with your palms facing in, and focus on your biceps – not your hand – as you lift.

Speedy (But Smart)

Here are the rules for full-body, high-intensity sessions:

1. Mix It Up
Just as you wouldn’t stack two days of speed drills (or long-distance runs) on top of each other, you shouldn’t strength-train on consecutive days.

2. Warm It Up
Even on your most time-pressed days, resist the temptation to skip warming up, says Peter Churchill, a personal trainer and strength and conditioning coach (driving aggressively on the way to the gym doesn’t count).

3. Be Consistent
To reap real benefits, you’ll need to train at least two days a week – “and three is better,” says Florez. “Plan your work-outs to include strength-training as well as cardio,” he says. “You’ll see results in both areas.”

4. Know When to Say ‘When’
When strength-training, work your muscles to fatigue, says Florez. “That means you can complete every repetition with good form, but you have no gas in the tank when you’re done.”

Here are the other sessions:

Session One

Session Two

3 Key Home-Exercises