My Sets

Your first step into strength training, no equipment needed. Simple, joint-friendly moves build a solid base for your legs, chest, back and core.

The classic quick circuit: eight bodyweight moves back to back, about 30 seconds each with a 10-second breather. Perfect for busy days, and you can run it twice when you have more time.

Short, sharp and equipment-free. Go all-out for three sets of each move with brief recoveries, keeping your heart rate high from start to finish.

Made for women who are new to weights: light dumbbells and bodyweight moves to firm your glutes, legs, arms and core. Higher reps and short rests add a gentle calorie burn.

All you need is one pair of dumbbells, no bench required. Squats, presses, hinges and rows hit every major muscle; ideal two or three times a week.

A real gym upper-body day with dumbbells and a resistance band anchored in a door: presses, rows, pulldowns, shoulders and arms. Alternate it with the lower-body day for a four-day split.

Legs and glutes with dumbbells and a loop band: front squats, Romanian deadlifts, split squats, single-leg bridges and calf raises. Pairs with the upper-body day.

The push session of a classic push/pull/legs split. Heavy flat and incline presses come first, then flyes, lateral raises and triceps work to finish.

The pull session of push/pull/legs. Rows and pulldowns build a wider, thicker back, then face pulls and curls finish the rear delts and biceps.

The legs session of push/pull/legs. Back squats and Romanian deadlifts lay the foundation; leg press, curls, extensions and calf raises finish the job.

Old-school strength built on three big lifts: squat, bench press and barbell row for five heavy sets of five. Add a little weight every session and rest fully between sets.

Glute-first leg training: heavy hip thrusts and Romanian deadlifts, single-leg work, then cable and machine burners for the upper glutes. Built for stronger, rounder glutes.

Dedicated arm work for size and definition. Close-grip bench press comes first, then biceps and triceps in turn; pair them as supersets if you are short on time.

Build strong, capped shoulders while fixing rounded posture. Pressing is balanced with plenty of rear-delt, upper-back and rotator-cuff work, using just dumbbells and a band.

A core session that covers every job your midsection does: flexion, rotation, anti-extension and side stability. No equipment needed, just a mat.

One kettlebell, total-body conditioning. Swings, cleans, presses and carries build power and work capacity, while short rests keep your heart working.

Strength and muscular endurance with nothing but a suspension trainer. Change your body angle to make any move easier or harder, and every rep trains your core too.

A gym that fits in your suitcase. One resistance band plus your bodyweight gives you a full-body workout in any hotel room; anchor it in a door or under your feet.

Explosive training for experienced athletes: jumps, bounds, power cleans and med-ball slams for speed and reactive power. Quality beats fatigue, so rest fully and make every rep fast.

Ten gentle minutes to shake off stiffness and start your day. Loosen your neck, spine and hips, then get the blood flowing, with no equipment and no sweat.

Undo hours of sitting. Gentle moves mobilize your upper back, open tight hips and chest, and wake up the postural muscles that help you sit and stand tall.

A slow, feel-good session for rest days. Mobility drills open your hips, spine and shoulders, then longer stretch holds help sore muscles recover.

A calm first class: breathe, loosen your spine, then learn the foundation poses one at a time with short holds. Ends with a relaxing Savasana.

Wake up body and mind with rounds of Sun Salutation, then build heat with the warrior poses and a steady balance. Twenty energising minutes before your day starts.

Gentle floor-based yoga for stiff backs and tight hips from sitting all day. Mobilise the spine, strengthen the back line a little, then melt into long hip-opening holds.

Slow, quiet poses to switch off before bed: long exhales, soft forward folds and restorative holds that calm your nervous system. Do it on the bed or a mat.

A sweaty, strong practice for experienced students: five Sun Salutations, a warrior flow, balance, plank and chaturanga work, core and backbends, then a long cool-down.

A real aerobic class: about 30 moves in short blocks of classic steps, grapevines, Latin, kicks and punches, ending with a fun groove. One minute per move, straight through with no breaks. Put on your YouTube playlist, press start and dance until the end.

One full hour of nonstop aerobics like the pro teams: over 60 moves, about a minute each, in blocks of classic steps, Latin, kickbox and groove, with two high-energy jumping peaks before easing off at the end.

Easy-to-follow aerobic steps with no jumping, kind to your knees. Put on your favourite song from YouTube and keep moving with the beat.

A Latin-and-groove dance party that builds up to a peak and back down: salsa, cumbia, cha-cha, reggaeton, samba and fun party moves keep your heart rate up the whole way.

Every step stays on the floor, so you can dance in an apartment without disturbing the neighbours, and still get your heart rate up.

Aerobic dance meets kickboxing: jab-cross-hook combos, uppercuts, push kicks, side kicks and knee strikes linked by boxer footwork, set to your own playlist. Higher energy for when you want to really sweat.

Build muscle at home with nothing but your body: push-up and split-squat work in the classic muscle-building range, plus back, glutes and core.

Get stronger without weights: harder push-up and squat variations in low reps with longer rest, single-leg hinges and tough core holds.

Burn calories without jumping: kind to knees, quiet for apartments and perfect for beginners. Keep moving through a steady circuit.

Raise your stamina with bodyweight cardio intervals: jogging, high knees, climbers and skaters build from easy to hard, then ease off.

A short, no-equipment starter for the whole body: squats, knee push-ups, glute bridges and back raises. Easy to fit into any day and a great way to build the habit.

Chest, shoulders, arms and upper back in about 20 minutes with just your body weight. Push-up variations do the heavy lifting and floor back raises balance your posture.

Quads, glutes and calves in about 20 minutes, no equipment needed: squats, split squats, bridges and a wall sit to finish the burn.

Build a bigger chest, shoulders and triceps with push-ups alone. The hardest variations come first while you are fresh, from archer and pike push-ups down to classic push-ups to finish.

Rounder glutes and firmer legs at home with no equipment. Lunges, single-leg bridges and hinges work the glutes from every angle, and side-lying raises finish the outer hips.

For experienced trainees who want real size without weights: archer push-ups, wall handstand push-ups, shrimp squats and Nordic curls, done slowly and close to failure.

A fast full-body session with one pair of dumbbells: squat, press, row, hinge and overhead press. Perfect for busy days or as your very first dumbbell routine.

Twenty minutes of biceps and triceps with a pair of dumbbells, alternating curls and extensions so one side recovers while the other works. Great on its own or as a finisher.

A complete upper-body day with a pair of dumbbells and the floor: presses, rows, shoulders and arms. Alternate it with the dumbbell lower-body day for an easy four-day week.

Legs and glutes with one pair of dumbbells: goblet squats, Romanian deadlifts, reverse lunges and weighted bridges, finished with calf raises. The partner to the dumbbell upper-body day.

Shape your glutes, legs, shoulders and arms with light-to-moderate dumbbells in the muscle-building rep range. A step up from beginner toning for women who want firmer, more defined curves.

Chase the V-shape with dumbbells only: heavy rows and presses first, then lateral raises, rear-delt flyes and shrugs for wider shoulders and a thicker upper back.

A quick chest session with dumbbells and a bench: flat press, incline press and flyes for a fuller chest in about 20 minutes. Add it after any back or leg day.

Add an adjustable bench to your dumbbells and unlock the best upper-body moves: flat and incline presses, one-arm and chest-supported rows, seated presses, incline curls and skull crushers.

Glutes and legs built on the two best glute moves you can do at home, Bulgarian split squats and hip thrusts, backed up by Romanian deadlifts, goblet squats and dumbbell leg curls.

Build muscle anywhere with one resistance band: chest presses, rows, pulldowns, overhead presses and pull-throughs, plus split squats and arm work. Joint-friendly and easy to pack.

Build muscle with one kettlebell or a pair: goblet squats, Romanian deadlifts, floor presses, rows and overhead presses in the muscle-building range, plus swings for strong glutes.

A doorway pull-up bar is enough for a wider back and bigger biceps. Pull-ups, chin-ups and slow negatives build the lats, and hanging knee raises finish the abs.

Short on time? Hit the whole body in about 20 minutes on machines and cables: leg press, chest press, pulldown and leg curl, a few focused sets each with no setup time.

Your first weeks in the gym using only machines and cables that guide the movement for you. Every major muscle is covered safely while you learn good form and find your weights.

Round shoulders and full sleeves: seated presses and cable lateral raises for capped delts, the reverse pec deck for the rear, then biceps and triceps to finish.

The classic bodybuilding pairing: flat and incline presses, dips and flyes for a fuller chest, then close-grip presses, pushdowns and overhead extensions for horseshoe triceps.

Width and thickness in one session: pull-ups and pulldowns for a wider back, heavy rows for thickness, then barbell, incline and cable curls for fuller biceps.

The upper day of a four-day upper/lower split: a heavy incline press and row, then a pulldown and shoulder press, finished with side delts and arms. Alternate with the lower day twice a week.

The lower day of the upper/lower split: back squats and Romanian deadlifts first, then walking lunges, leg curls, leg extensions, calves and hanging leg raises.

Your first strength program: slow, controlled squats, push-ups and lunges plus solid holds that build real strength in your muscles and joints. No equipment and beginner-friendly.

A short strength session built on harder bodyweight moves in low reps: push-ups, split squats, pike push-ups and hollow holds. Make every rep slow and strong.

Advanced pushing strength with no equipment: wall handstand push-ups, archer and pseudo-planche push-ups in low reps, plus handstand and hollow holds for a rock-solid body line.

Single-leg strength for experienced trainees, working toward the full pistol squat with shrimp squats, Cossack squats and single-leg hinges, plus Nordic curls for bulletproof hamstrings.

Get more pull-ups with a doorway bar: heavy sets of pull-ups and chin-ups, slow negatives, hard push-up variations and hanging leg raises, all in low reps with full rest.

Short on time but still want to get stronger? Three heavy dumbbell lifts for sets of five, then a loaded carry. In and out in about 20 minutes.

Strength training with a pair of heavy dumbbells: front squats, floor presses, Romanian deadlifts, rows and push presses for three sets of five or six. Add weight once every set feels solid.

Heavy dumbbell strength for home gyms with a bench: bench press, Bulgarian split squats, one-arm rows, seated presses and hip thrusts in low reps with long rests.

Classic kettlebell strength: clean and presses, front squats, heavy sumo deadlifts and gorilla rows in low reps, plus farmer's carries for grip and core. One or two bells are enough.

Your first barbell program: learn the squat, bench press and deadlift with sets of five and plenty of rest, plus lat pulldowns and planks. Start light and add a little weight each session.

The partner to Barbell 5×5 Strength: squats again, then the standing overhead press and one heavy set of deadlifts, plus chin-ups. Alternate the two workouts three times a week.

A strength day built around the back squat: five heavy sets of five, backed up by front squats, Romanian deadlifts and leg press. Rest fully and add weight when every rep is clean.

Build a bigger bench press: five heavy sets first, then paused, close-grip and weighted-dip work for pressing power, with barbell rows to keep your shoulders balanced.

The king of strength lifts: heavy low-rep deadlifts, then Pendlay rows, good mornings and weighted pull-ups, finished with back extensions and farmer's carries for a strong back and grip.

Strong shoulders and lockout power: five heavy sets of the standing barbell press, push presses to handle heavier loads, then weighted chin-ups, close-grip bench and shrugs.

Strength and size in one upper-body session for experienced lifters: heavy bench press and weighted pull-ups in low reps first, then rows, presses and arms in moderate reps.

The lower-body partner to Powerbuilding Upper: heavy squats for strength, Romanian deadlifts and Bulgarian split squats for size, then leg press, leg curls and calves.

A gentle wake-up that gets you moving before breakfast. Standing moves only, with no jumping, so it suits beginners and anyone short on time in the morning.

Squeeze a quick sweat into your lunch break. Five fast moves, two sets each, all done standing so a small patch of floor is enough.

Four explosive moves, three hard sets each with short breathers. A quick, sweaty session that keeps your heart rate high from start to finish.

The classic 20-seconds-on, 10-seconds-off format: four moves, eight rounds each. Four minutes per move sounds short and feels very long, so give every round your best.

Quiet enough for a condo and kind to knees and bigger bodies. Low-impact cardio and simple strength moves keep you moving without a single jump.

Built around marching and easy standing moves, so it is a comfortable start for beginners, bigger bodies and anyone returning to exercise. No floor work and no jumping.

Cardio bursts alternate with core work to raise your calorie burn and firm your midsection. Honest note: fat cannot be burned from one spot, but overall fat loss is what flattens the belly over time.

Seven strength and cardio moves, three sets each with short rests, work every major muscle while keeping your heart rate up. A solid all-rounder you can repeat three times a week.

For experienced exercisers who want a real test: tuck-jump burpees, clap push-ups and jump lunges for four hard sets each. Land softly and scale down if your form slips.

Intensity climbs step by step from easy cardio up to burpees, then eases back down to core work. A longer session for days when you have time and energy to spare.

A longer, steady session at moderate intensity: jogging, shadow boxing and bodyweight toning moves. Great for weekends when you want a big burn without going all-out.

A pair of dumbbells turns a simple circuit into a serious calorie burner. Full-body lifts with short rests and a cardio burst keep the pace high.

Four big dumbbell moves, four sets each, minimal rest. Treat it like an AMRAP: keep moving with purpose, keep rests short and try to finish faster next time.

An advanced conditioning session with devil presses, man makers, snatches and thrusters. Pick a moderate weight you can move quickly with good form.

Built around the kettlebell swing, one of the most effective calorie burners you can do with a single weight. Short sets of swings, squats and thrusters get your heart pounding in 20 minutes.

A longer full-body kettlebell session that mixes swings, cleans and presses with bodyweight cardio. One bell, plenty of sweat, and every major muscle trained.

Just a rope and a little space. Intervals of basic bounces, alternate-foot steps and boxer skips burn plenty of energy in very little time.

Light, portable and easy on the joints: band strength moves alternate with low-impact cardio for a steady calorie burn. Great for beginners at home or while travelling.

New to the gym? Brisk incline walking on the treadmill, then three simple machines for a quick full-body circuit. Easy to follow and done in 20 minutes.

Run-walk intervals on the treadmill get your heart rate up, then a machine circuit works every major muscle. A complete gym session in under an hour.

Bike sprints and battle ropes paired with machine strength moves, so you burn hard while building muscle. Choose weights you can control at a quick pace.

All-out efforts on the rower, air bike, battle ropes and medicine ball. Do it on its own or after a weights session when you want to empty the tank.

Longer holds and steady reps train your core to stay strong for the whole workout, not just a few seconds. Add it after a run or do it on its own.

Short on time but want more stamina? Longer work intervals of simple moves teach your body to keep going without frequent breaks. No equipment needed.

Six plank variations with long holds and controlled reps build a rock-solid, fatigue-resistant core and shoulders. Keep your hips level and breathe steadily.

Build your aerobic base with longer, easy-to-moderate intervals and mostly low-impact moves. Aim for a pace where you can still talk in short sentences.

The next step up from Cardio Base 30: two-minute rounds of jogging and shadow boxing plus shorter bursts that push your stamina further.

Wall sits, walking lunges and high-rep squats teach your legs to keep going when they start to burn. Ideal for hikers, runners and anyone who wants strong, tireless legs.

Single-leg strength, calf work and core stability for runners, done for higher reps to match the demands of the road. Do it twice a week alongside your runs.

Every minute on the minute: finish the reps, rest for whatever is left of that minute, and repeat five times per move. A 20-minute EMOM block that teaches you to recover fast.

Longer rope rounds of 45 to 90 seconds build the kind of stamina boxers are known for. Add high-knee and criss-cross skips once the basic bounce feels easy.

High-rep swings, cleans, presses and loaded carries with a single kettlebell. Builds a strong back, a solid grip and the engine to keep working for 45 minutes.

Light resistance, high reps, short rests: an easy-to-start band circuit that builds muscular endurance from head to toe. Perfect for beginners and busy days.

Ten steady minutes on the rower and ten on the bike, then a high-rep machine circuit. Builds a bigger aerobic engine and muscles that do not tire easily.

Five steady minutes on the rower, then a light, high-rep machine circuit. A quick endurance session that fits before work or at the end of a busy day.

A long, high-volume dumbbell session: nine moves, mostly three sets of 15 to 20 reps. Builds work capacity for sports, hiking and busy days on your feet.

Lighter dumbbells, 15 to 20 reps and steady rests for a full-body session that trains your muscles to keep working longer. Finish with farmer carries for grip and posture.

Machines guide the movement, so you can focus on steady, high-rep sets without worrying about technique. A friendly first routine that builds endurance in every major muscle.

Want to do more push-ups? Volume across four push-up variations plus plank holds builds chest, shoulder and triceps endurance. Test your max every few weeks.

An hour-long test for fit, experienced exercisers: high-volume burpees, lunges and push-ups plus sustained cardio. Pace yourself early and keep your form strict.

Five dumbbell moves that travel from the floor to overhead, done for higher reps with short rests. Twenty minutes to build total-body stamina with one pair of dumbbells.

A quick reset you can do right next to your desk, no mat needed. Loosen your neck, shoulders, wrists, back and hips, then get back to work feeling lighter.

A brisk, dynamic flow to switch your body on: cat-cow, inchworms, the world's greatest stretch and squat-to-stands get every big joint moving in about eight minutes.

For stiff necks and tight shoulders from screens and phones. Gentle circles, stretches and light posture work help you feel looser and sit taller.

Moving stretches that get your hips, hamstrings and ankles ready before a run or a game. Your legs feel springy, not stiff, from the very first step.

A quiet wind-down to let go of the day. Slow stretches for your back, hips and legs that you can do on the floor or in bed, finishing with your legs up the wall.

Sitting all day leaves hips tight and stiff. Controlled circles, 90/90 switches and deep hip stretches bring back your range, so squats, walking and sitting on the floor feel easier.

Cool down properly after a run or a brisk walk. Slow stretches for calves, thighs, hips and lower back help your legs recover and feel ready for the next run.

The cool-down you keep skipping at the gym, done in about a quarter of an hour. Use a bench to stretch hamstrings, glutes, lats, chest and arms after lifting.

Legs heavy after squats and lunges? Deep stretches for quads, hamstrings, glutes and inner thighs, held long enough to really let go.

Gentle moves for the joints that carry you all day. Mobilise your ankles, stretch calves and thighs, and wake up the hip and thigh muscles that support your knees.

Free up tight shoulders with just one resistance band. Pass-throughs, pull-aparts and rotations open your chest and strengthen the small muscles around the shoulder, so reaching overhead feels smoother.

Slow, easy moves done standing or seated on a chair, with no need to get down on the floor. Keeps shoulders, hips, knees and ankles moving so everyday tasks feel easier.

Counter rounded shoulders and a slumped back. Open up your chest and upper back, then strengthen the muscles that hold you upright with simple floor moves.

Use a stability ball to gently extend, bridge and brace. A soft, supported way to loosen a stiff back and build the core strength that makes sitting and lifting feel easier.

Head-to-toe joint care in half an hour: neck, shoulders, spine, hips and ankles, moving from controlled drills to longer stretch holds. Great on rest days.

For experienced movers who want strength at end range. Slow controlled rotations, hands-free 90/90s, Cossack squats and deep lunges build flexibility you can actually use.

A long, unhurried session for your day off: mobility drills for every joint, followed by deep stretch holds. Put on calm music and give your body a full reset for the week ahead.

A long, deep session for building real flexibility in the hamstrings, hip flexors and inner thighs. Warm up well, then hold advanced stretches like frog, lizard and couch stretch; repeat two or three times a week for steady progress.

Never done yoga before? Start here. A handful of simple poses with short holds and easy breathing, perfect for learning the basics without feeling overwhelmed.

Roll out of bed and onto the mat for ten gentle minutes. Stretch, bend and breathe to wake up your spine and feel fresh for the day ahead.

Undo the desk slump. Open your chest and shoulders, stretch tight hip flexors and hamstrings, and give your eyes and mind a short break from the screen.

Steady legs, steady mind. Standing poses build the strength first, then tree, warrior III and chair challenge your balance and concentration.

Release hips that feel tight from sitting, running or cycling. Lunges, goddess, pigeon and happy baby open the front, back and inner hips, one breath at a time.

Build a strong, steady middle the yoga way: plank, side plank, boat and locust holds linked with your breath, finished with a gentle twist and rest.

Move with your breath from pose to pose with no pauses, like a real studio class. Twenty minutes that warm you up, stretch you out and leave you calm.

Long, patient holds for tight hamstrings, hips and shoulders. Breathe into each stretch and you will find yourself folding a little deeper every week.

Balance out all those miles. Stretch calves, hamstrings, quads and hips, then strengthen glutes and core so your stride feels smoother.

Leave the workday behind. A slow practice that loosens your back and hips, calms your breathing and helps you switch into evening mode.

Yoga poses meet light resistance-band toning. Flow through sun salutations and standing poses, then add band pull-aparts, side steps and glute bridges to shape your arms, back and glutes.

Yoga that builds muscle: longer holds in chair, warrior, goddess and plank fire up your legs, glutes, arms and core, balanced with a calm stretch at the end.

A complete full-length class at an easy pace: breathing, a gentle warm-up, standing poses, a little balance and core, then floor stretches and a long relaxation.

A strong, sweaty studio-style class with no breaks: sun salutation rounds with chaturanga, chair and goddess sequences, core and backbends, then a long, quiet finish.

A deeply relaxing practice with long, comfortable holds of one to three minutes. Nothing to push, just slow breathing and letting go; lovely after a stressful week.

A full strength-and-sweat practice: rounds of sun salutations, long warrior sequences, balance, core and backbends like camel and bow, then a deep cool-down.

A mindful, medium-paced class for days when you have time to go deeper: standing poses, gentle strength, balance and long floor stretches, all at an unhurried pace.

A full hour for experienced practitioners: extended sun salutations, demanding standing sequences, arm strength, deep backbends like camel and bow, and a long, well-earned Savasana.

No time? Ten easy moves, about a minute each, straight through with no breaks, then a quick stretch. A short burst of music and movement to lift your mood and warm you up.

Start your day with a smile: easy, bouncy steps and arm moves for twelve minutes nonstop, finished with a gentle stretch. Better than a second cup of coffee.

Fifteen minutes of simple, low-impact steps flowing one into the next. Every move is easy to follow, so beginners can keep going from start to finish.

Twenty minutes of nonstop aerobic dance that builds to a sweaty peak: grapevines, mambos, kicks and chassés, one minute each, then eases back down.

Punch and kick to the beat for 20 minutes straight: jab-cross combos, hooks, uppercuts, kicks and knee strikes linked by boxer footwork. A fun way to let off steam.

Learn the classic aerobic steps one at a time: 40 seconds per move, two rounds each, with short breaks to catch your breath. Once you know them, the nonstop classes feel easy.

Short, intense bursts of dance cardio: 40 seconds all-out and 20 seconds of rest, two rounds of jumps, kicks and fast moves. A big sweat in about 20 minutes.

Dance like your favourite idols: body rocks, arm waves, the robot, running man, floss, K-pop points and horse-riding grooves, one after another for 20 minutes nonstop. Easy to pick up and fun to show off.

For fit dancers who love to jump: jack variations, pony hops, twist jumps, skater hops and a sprint finish, 45 seconds each, linked by short low-impact moves to catch your breath. Land softly, and pick a quiet class if you have neighbours below.

Swing your hips to Latin beats: salsa, cha-cha, cumbia, bachata, reggaeton and samba steps flow nonstop for 25 minutes. Put on some salsa or reggaeton and enjoy.

An easy, cheerful class that keeps moving without ever getting hard: marches, taps, arm moves, Ram Wong and Luk Thung sways, one minute each, with no jumping, turning or deep bending. Great for staying active and practising coordination.

Level up your footwork: T-steps, jazz box turns, double and front-cross grapevines, pivot turns, cha-cha New Yorkers, samba whisks and the Charleston. 40 seconds per move, two rounds each with short breaks, so the trickier combos in nonstop classes feel natural.

Easy, cheerful steps at a comfortable pace, with no jumping and plenty of short breaks. Great for staying active, practising coordination and simply enjoying the music.

The condo-friendly class, nonstop: 30 minutes of floor-bound steps and arm moves with no jumps at all, so you can sweat at night without a single thump.

High-energy dance cardio with jumps: jack variations, hops, high-knee jogs, skater hops and kicks mixed with aerobic steps, 30 minutes with no breaks. For days when you are ready to push.

A full kickbox cardio class with no breaks: punch combos, slips and blocks, hooks and uppercuts, push, side, roundhouse and back kicks, elbows and knee strikes, ending with a power finisher. Keep your guard up and keep moving for 30 minutes.

The feel of evening aerobics in a Thai park: easy aerobic steps mixed with Ram Wong, Luk Thung sways, Isan Serng and cha-cha, with two light jogging peaks and a gentle cool-down, 30 minutes nonstop. Put on your favourite Thai hits and dance along.

Throwback dance-floor fun: disco points, the Swim, the Sprinkler, the Charleston, cabbage patch, raise the roof and the robot, mixed with classic aerobic steps for 30 minutes nonstop. Put on your favourite hits from the 70s to the 90s.

Turn up your favourite hits and party for 40 minutes: fun aerobic combos in longer blocks with quick water breaks, building up to an all-out finale.

A full-length class like the ones in the park: 45 minutes of continuous aerobic dance with a gentle warm-up, two high-energy peaks and a slow cool-down.

A long, joint-friendly class with no jumping at all. Steady steps and arm moves for 45 minutes keep your heart working while staying easy on your knees and your neighbours.

A Latin dance-fitness party: song-length blocks of salsa, cha-cha, cumbia, reggaeton, samba and bachata, with short high-energy bursts in between to push the pace, then an easy cool-down. 45 minutes nonstop.

The ultimate challenge for regulars who already breeze through the 60-minute class: 90 minutes of nonstop aerobics with almost the whole move library, where steady step, kickbox, Latin and groove blocks alternate with three high-energy jumping peaks. Keep water nearby.