If you’re used to long swims, runs and spending over an hour at the gym, you might think that you have no time to get a real workout in the time you have away from your desk.

Instead of just shortening your workout, change it. Look for high intensity, maximum effort workouts in centres close to your office.

Super spin classes usually last for 30 minutes, upping the effort of a normal spinning class and reducing the interval time spent on each portion of the class.

HIIT workouts can be as short as 20 minutes. They have been said to have the same effects on the muscles as an hour long traditional gym session, as well as keeping your metabolism higher for longer post workout.