World Cup fever usually means developing an unhealthy attachment to your sofa and substituting calorie-crunching workouts for beer and takeaways. So Men’s Fitness, realising our duty to the country in its hour of need, has produced a workout that allows you to improve your fitness and burn fat in front of the TV without missing a second of footie action. You’ll find that 20 press-ups will deal with the tension of extra time far better than downing another can. Not only will you get fitter while your fellow supporters get fatter, you’ll already be limbered up for a celebratory charge across the living room, arms aloft, when the ball finds the back of the net.

How to do this workout
Warm up by jogging on the spot during the national anthems, then do the following exercises in order, taking no rest between stations. Once you’ve completed one circuit, rest for two to three minutes before going again. You should complete at least two circuits, but if you have the stamina you can attempt four or more. Do the circuit three times a week for four weeks, leaving one day between workouts.