Total Workout

We're not talking about popping out for a quick jog to shake out the cobwebs, or ten minutes on the stationary bike's lowest setting, or a lazy pass at the pec machine — no, here's where we take your fitness session full on. By the time you reach the start of these Total Workout Essentials, we're presuming your warm-up is already complete, and your hamstrings are pre-stretched, so that the Black Eyed Peas can light a fire under your cross trainers with "I Gotta Feeling", Dizzee Rascal can dangle the carrot of a beach vacation under your nose (with the Extended Mix of "Holiday") and New Order can bring on that sweat with seven glistening minutes of "Blue Monday".

Keep hydrated, keep loose, keep smiling . . . then move on to Next Steps.

Most people use the phrase "take it the extra mile" lightly, but we know you're the type of person who takes it the extra "ten" miles, literally, which is why we've lined up the kinds of sounds that not only last the trip but also motivate you to keep up the pace. There was no more energetic performer in the history of showbiz than the Godfather of Soul, and "Get Up Offa That Thing" transmits a powerful dose of feelgood from ears to feet, while Survivor's "Eye of the Tiger" has the power push your body to its limits. And if you want to know what you're doing it for, just repeat after Gabriella Cilmi, "I'm a woman on a mission" . . . unless you're a man, in which case make like "Mr. Brightside".

Meet your new fitness instructor — he's called Iggy and he's got a "Lust for Life", in Deep Cuts.

Here's where the burn really starts to hurt — you've pushed through your comfort zone and you know the only way you're going to make this Total Workout deliver the best possible results is to crack on stronger than ever. And you're not going to do that without assistance from Kasabian, whose "Club Foot" will get you moving faster than lightning, Iggy Pop, who channels the momentum of a runaway freight train on "Lust for Life", and Rage Against the Machine, scorching up those treadmill miles with "Renegades of Funk". Well done — you've nearly made it. Only an eight-minute blast of galactic trance from Pulser ("My Religion") stands between you and the shower.

If you're the kind of fitness fanatic who takes pride in pulling on their running shoes before the sun has got his hat on; who adds an extra set of reps to every machine on the circuit just because the day ends in a "Y"; whose idea of the perfect cocktail involves raw eggs and organic fruit; who wears out three pairs of trainers a year; and whose idea of a relaxing day is to scale back your usual run to a half-marathon . . . then this set of Total Workout Essentials is exactly what you need. With your devotion to the cause and these sounds, there no way you can be anything less than superhuman, as we take our cues from the bionic spirit of Daft Punk's "Harder, Better, Faster, Stronger" and help you push through the agony. Your iron will be truly pumped, your stairs climbed, your treadmills trod and your abs crunched, thanks to these cast-iron, gym-n-road-ready adrenalisers.