If you want to get your muscles into maximum shape in as short a time as possible, plyometrics are a great way to go.

If you're new to them, plyometric exercises are basically explosive jumping and hopping moves that require short-but-intense bursts of energy. Done just twice a week for a month, they can increase your power and endurance by about 17 per cent. (For cyclists, this really helps when it comes to long sprints and punching up climbs).

This video from our American sister title Bicycling shows how you can get started with just a few basic moves.