Three calorie-burning hiit sessions

SESSION ONE (MONDAY) Bodyweight squats (right), pulse squats, squat jumps REPS 10 of each You may like SETS 5 SESSION TWO (WEDNESDAY) Mountain climbers, leg lunges (right) REPS 30 mountain

climbers, 20 leg lunges The best features, fun and footballing quizzes, straight to your inbox every week. SETS 5 SESSION THREE (FRIDAY) Press-ups, mountain climbers, sidesteps Preparation

Position four cones or shirts in a line, spaced a metre apart REPS 5 press-ups, 10 mountain climbers, 10 sidesteps (to the last cone and back is one single repetition) SETS 5 Expert tip: “To

build fitness and burn calories, work at 100 per cent,” says Ifil. “Do as many sets as you can without resting, building up to five – or more – over time, to a maximum of 20 minutes.” _For

more, visit iprovefit.co.uk_ RECOMMENDED FOR YOU: HOW TO DOHIGH INTENSITYINTERVAL TRAINING FOR FOOTBALL HOW TO BUILD A PROFESSIONAL FOOTBALLER BUILDING UP TO YOUR NEXT GAME TRAIN TO PLAY THE

PRESSING GAME