If you’ve ever moved house you’ll know that packing boxes are awkward, lumpy things that seem specifically designed to do your back in. But you can stack the odds in your favour with this high-intensity workout that will pack away more calories than you can count.

Even if you’re not planning on moving house, this workout will hit your muscles in ways the real world tends to do, making you a real shopping-bag Sherpa. You’ll recognise many of the exercises in this circuit from the gym but doing them around a box will demand that your body moves in different ways, giving your muscles a fresh challenge.

Because boxes are about as ergonomic as a sack of porcupines, your core muscles will have to battle hard to control your bodyweight while you manhandle something without handles or grips. This means you won’t need to select a heavy box or put any weight in it – unless you really want to, of course.

How to do this workout

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. Leave at least one day between workouts.

Start: Jog on the spot for three to five minutes to warm up.