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With just four exercises, you'll build a bigger chest, a stronger back and improved stamina

There are a few-tell tale signs of all-round fitness: the ability to push, pull, lift and move your own bodyweight through space, the strength to rip heavy weights from the ground, and perhaps the biggest clue of them all: the ability to do it all quickly.

This viciously effective circuit pits you against nothing more than your own bodyweight, using just a pair of dumbbells, a pull-up bar and a clock. It'll challenge you to build a bigger chest, a stronger back and the stamina to carry them wherever they need to go.

Set a timer for three minutes and work your way through as many rounds as possible of the following circuit, whilst keeping your form tight. Rest for sixty seconds after each three-minute effort, and repeat four times, for a total of fifteen minutes flat.

Grab a pull-up bar with your palms facing your body, or facing each other if you have the correct handles available. Lift your feet off the floor and hang freely with straight arms (A). Pull yourself up by flexing your elbows, pinching your shoulders together. When your chin passes the bar, pause (B) before lowering slowly over 3 seconds to the starting position.

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Lean forward and slowly lower your body over 3 seconds until you feel a deep stretch in your chest.(B). Drive yourself back up to the top and repeat.

Setup with a set of dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.

Drop your dumbbells and immediately squat down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on your head (B)