If an hour in the gym or jogging around the park leaves you cold, get fit with this exciting, flexible programme that you can follow anywhere

Circuit training is a fast-paced and exciting workout that involves moving from exercise to exercise quickly. Not only is it fun and demanding it also works your muscles and your heart and lungs.

If you like exercising with other people you could try joining a class at your local sports centre. However, the great thing about circuit training is that you can customise your own programme that you can do at home, in the gym or outside.

Try one or all of these three sample circuits for inspiration.

At home: try doing this circuit 4-6 times.
Start your workout with a short warm-up and stretch. Do star jumps, run on the spot or skip for ten minutes before stretching out your hamstrings, front and inner thighs and calves.

1. Begin your circuit by stepping up and down on a step or stair quickly (but not so fast that you wear yourself out) for four minutes.
2. Next, do to a set of 10-20 press-ups with your legs stretched out behind you - if you can manage it - or kneeling on all fours.
3. Now do 10-20 lunges and squats. If you want a more challenging workout, hold small bottles of water or dumbbells during these exercises. Remember it is not speed but precision which counts most here so make sure you keep your back straight and hold your abdominals in to protect your lower back.
4. Next go to dips on a chair. Start by sitting on a stable chair or bench. Lift your bottom off the chair, bend your knees and rest the palms of your hands on the seat. Keeping your back straight, chin down and body close to the chair lower yourself down to a 90-degree angle so your elbows are level with your shoulders. Repeat 10-20 times.
5. The last exercise in the circuit is a set of 20-25 stomach crunches. Lie on your back with your knees bent, hands by the side of your head and elbows out. As you breathe out curl your head, shoulders and upper back off the floor for the count of two then slowly lower back down again. Keep your lower back pressed into the floor.

Cool down and stretch.

In the gym: try doing this circuit 3-6 times.
Start your programme by warming up on a piece of aerobic equipment - such as the treadmill, stationary bike, stepper or rowing machine - for a few minutes then stretch.

1. The first exercise of your circuit should be five minutes on a different piece of aerobic equipment than you used in the warm-up. Increase the pace a little.
2. Next complete a set of 10-20 lunges and squats. If you usually use weights while doing these in the gym pick a slightly lighter weight than usual and concentrate on making your moves slow and controlled.
3. Follow this with a set of 10-20 one-arm rows. Place your right hand and knee on a bench. Lean forward - your back should be almost parallel to the floor. Hold a dumbbell in your left hand and start with it hanging straight down to the floor, knuckles facing your thigh. Slowly bend your left elbow and lift the dumbbell. Do not raise your elbow higher than your back. Slowly release.
4. Follow this with 20 straight-leg or kneeling push-ups, 20 bicep curls and 20 tricep kick-backs. For the kickbacks bend forward so that your back is horizontal. Bend your knees and raise your left elbow until it is level with your back. Holding a weight in your left hand extend your forearm back so that your arm is straight. Remember to pull in your tummy to protect your lower back. Swap sides.
5. Finish with a set of 20-25 stomach crunches.

Cool down and stretch.

Outside: try doing this circuit 4-6 times.
Many parks have exercise circuits already set up, but don't dive straight in. You should always warm up and stretch first.

1. Use your imagination. Your first exercise could be running up and down a small hill or stepping up and down on a low step (never lift your leg higher than 90 degrees) for 4-6 minutes.
2. Next do 10-20 squats, lunges, press-ups and triceps dips using a park bench.
3. 10-20 standing stomach crunches. Stand with your legs hip-width apart and hold your arms out in front of you, bent 90 degrees at the elbow. Now lift your left knee towards your right elbow. Make sure your knee gets above waist height each time and be careful not to lower your elbow to meet your knee. Keep your back straight, tilt your pelvis forward and pull your abdominals in.

If it is slightly wet outside do your cool down and stretch at home where it is dry and warm. If you walked to the park keep up a brisk pace on your way back home to keep your heart rate up.