Turbocharge Your Fitness with This 15

Set the timer for 15 minutes for this max calorie send on the ski erg

With the mornings getting a little brighter and weather becoming (slightly) warmer, you may be thinking about increasing the amount of cardio in your training programme.

To us, that means pushing yourself to a high intensity in order to reap maximum aerobic rewards. Some lacklustre Russian twists with a low heart rate don't count.

So that your cardio sessions are more the former than the latter, MH Elite coach Faisal Abdalla has programmed a cardiovascular challenge that can be completed in under 15 minutes and delivers the push we need. 'Go smooth and steady on the lunges and burpees and then let her rip on the ski,' says Abdalla 'Try to beat your calorie score each round.'

Time to get set up on the ski erg and go get it.

Try this as a finisher at the end of your next session or as a complete workout. Set your timer for 15 minutes. For minutes one to three, complete the exercises for max reps or calories. Rest for minutes four and five.

Stand tall. Keeping your chest up at all times, take a step forward with one leg, bending at the knee until your back knee touches the ground. Stand up explosively, pause and repeat with the other leg.

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms and hop your feet forwards, before jumping into the air with your hands on your head.

Begin facing the ski erg with a wide stance and your arms extended, gripping the handles. Hinge at the hips and send your bum behind your heels with a slight bend in the knee. Explosively pull the handles down in front of you with your core locked. Bring the arms in an arc shape up to the starting position to repeat.

Kate is a fitness writer for Men's Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men's Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn't lifting weights in her garden, she can be found walking her rescue dog.

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