Didn’t manage to make it to the gym this morning before work? Do not fret, as here is a way for you to build your body during your lunch break.

Martin Rooney, CEO of Training for Warriors believes that the best midday workout packs intense training into a short time period. “So after a fat-burning warm-up, spend your session doing Sadiv sets – timed sets of as many reps as possible of bench presses and dead lifts.”

Make use of these exercises that will work every muscle in your body.

1. Warm Up

Do three sets of 10 jumping jacks, 10 burpees, and 10 body –weight squats, the squats will burn kilojoules and prepare your body for the moves to come.

2. Dead lift

Bend your hips and knees and grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.

Warm up: load the barbell with 45kg and do three to five sets of six reps, adding seven to 18kg each set until you reach 60% of your one-rep maximum. That is a weight you can lift for about 16 reps.

Go: set a timer for 12 minutes and do as many reps as quickly as you can with good form, resting when needed, until your timer goes off. Aim for 20 reps at least, if you do reach 20, add 405 to nine kilos and complete the timed set with the increased weight.

3 .Bench press

Grab a barbell and lie on a bench, using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest and push back up to start.

Warm up: load the barbell with 45kg and do three to five sets of six reps , adding seven to 18kg each set until you reach 80% of your one-rep max.

Go: set a timer for 10 minutes, shoot for at least 20 reps; add 4.5 to nine kilos and complete the timed set with the increased weight.