DANCE up a storm, stretch out in a yoga class... this week, try something new and feel fit and fab.

Monday



Do 35 minutes of bag boxing (which burns 355 calories an hour) and you’ll be starting the week off with a bang. Join a class, go to the gym or box with a friend. The harder you punch the more you’ll get out of it. If you’re boxing with a partner, you’ll each need 35 minutes of boxing.

Tuesday



After yesterday’s intensity you need to stretch out, but that doesn’t mean a non-calorie-burn day. Do 80 to 90 minutes of hatha yoga (which burns 148 calories an hour). Try a morning class or use a DVD. Choose some challenging poses and get the day off to an invigorating start.

Wednesday



Do 25 minutes of circuit training (which burns 473 calories an hour). Choose five challenging body- or free-weight moves, such as squats and push-ups, and do 10 to 15 reps of each. Go straight from one exercise to the next, without rest. Do as many rounds as you can in 25 minutes.

Thursday



Let’s change pace again with an hour of Pilates (which burns 207 calories). This might be floor work or a class using special Pilates machines such as reformers and cadillacs. Work hard to maintain your posture – keep your mid-section stable and strong and your core activated.

Friday



Work up a sweat on the bike. Cycling burns 414 calories an hour, so 30 minutes is all you need. Dust off the bike or try a spin class. The more undulating the terrain, the more you’ll be working. Gliding along is only working your tyres. Sweat and screaming thighs are what you’re after.

Saturday



Hit the dancefloor for 45 minutes. Not every workout needs to be done in exercise gear. The kind of dancing you’d do at a club burns up to 284 calories an hour, so grab a girlfriend and boogie the night away. Be cautious of a fatty dinner and alcohol, though. We’re after a calorie deficit here.

Sunday



Let’s finish the week by channelling Sam Stosur. Hook up with a few friends, grab some raquets and balls and hit the courts for some doubles tennis. You’ll need at least 35 minutes of vigorous and consistent play for this to be effective (on average, it burns 355 calories an hour).

Originally published as 7 days, 7 ways to burn 200 calories