This session is based on the workouts that PT Simon Waterson used to prep Daniel Craig for his last outing as James Bond. They were based around two supersets, fusing core work and sprints. First, I paired 20 reps of mountain-climber press-ups with 60 seconds of high knees. After three rounds, I moved on to 20 plank-to-pikes with 60 seconds of sprints up my 15m garden, walking back briskly before going again.
My workouts were capped at 20 minutes, three days a week, but I was burst each time and didn’t stop sweating until long after my shower. The HIIT format works by allowing your heart rate to stabilise after each all-out effort, which is where the plank pikes come in handy. Time really slows down when you’re in a plank, so it made