Intensity is key to getting results, and I have a useful scale that means you can be sure that you are working out to the right intensity to get your desired results.

As with any exercise, you get out what you put in. You want to be feeling slightly out of breath, but not to a point of utter exhaustion; equally, don’t let it be too easy.

Hitting the right intensity is what gives you incredible results.

Score yourself on a scale of 1-10 for your perceived rate of exertion:

1 Not exhausted at all (as if you are seated)

2 Very, very light (as if you are walking around

at home) 3 Very light gentle exercise

4 Moderate (easily able to hold a conversation)

5 Somewhat hard (feeling a little out of breath)

6 Feeling challenged and out of breath, so it would be hard to hold a full conversation

7 Very hard (not able to talk)

8 Very, very hard

9 Near exhaustion

10 Maximal

To get the best results, you should aim to be in the 5 to 7 zone, as this is the best for burning calories and is often referred to as the fat-burning zone.