FOCUS: Strength, mobility, fat loss. BEST FOR: Firing up your metabolism, building explosive power and fitting in a quick workout at home, or in a crowded gym. EQUIPMENT: 20lbs (9kg) medicine ball (or closest weight available). KILOJOULES BURNED: 670 per circuit*

Perform 20 explosive repetitions of each exercise, resting one to two minutes between moves. Hungry for more? Repeat the circuit to boost your burn. [13 MINUTES]

*as measured by a fit 1.8m, 80kg man using a Polar FT7 watch