2. Pick the right weights and reps

“I like working in an eight to 15 rep range so you’ve got a good balance of intensity through the load that you’re lifting and the volume as well,” says Nekonam. Remember: form is key, particularly when lifting heavy weights. Don’t overload yourself, ensuring you can move through the reps at a steady tempo with good technique. And as you’ll be working through circuits, doing exercises back-to-back with no rest, try not to destroy yourself in the first set.

3. Recover

“Again, it’s not necessarily about doing it as quickly as possible but about doing it effectively. Perform those exercises well, then have a rest of up to a minute after each block of work, and repeat,” says Nekonam.

Recovery after high-intensity training of any sort is also important. “It’s tough going, so I would just be mindful of recovery. Pay attention to how you’re feeling and try not to surpass your optimal amount of training in the week,” adds Nekonam. That means taking appropriate rest days, sleeping well (especially after a tough session) and refuelling with lots of carbs and protein.

Try this HIRT workout:

8 x deadlifts

10 x cleans

12 x squats

15 x press-ups

45 seconds’ break

Repeat five times.

High-intensity resistance training is the new HIIT – here’s how to do HIRT