To build a great physique do this.

Start with an exercise, called the straight-arm pull-down, courtesy of Olympic champ Michael Phelps.

Stand behind the lat pull-down seat and grab the bar with an overhand grip, your hands slightly more than shoulder-width apart. Lower the bar to eye level – that’s the starting position. Keeping your arms straight, pull the bar to your upper thighs, pause, then reverse the movement back to the starting position.

Have 20 minutes?

Of course you do.

Find a patch of lawn and try these quick, simple fat-burning routines from strength and conditioning coach Mike Mejia.

Push-up sprints

Do a single push-up, then sprint 30 metres. Drop for two push-ups. Sprint back to the start and knock out three push-ups. Continue until you’ve completed 10 consecutive push-ups. Do this only once.

Hollow sprints

Sprint 20 metres, then lunge-walk back. Finish three laps. Rest for two minutes and go again.