This doesn't look like a conventional “back” workout. But do these exercises right, and they’re fantastic for hitting your upper and middle back, your core, and your glutes, too. Plus ...

Add this miniband quadruped hip extension exercise to the list of moves you can do at the gym to risk losing your man-card. Ha! Yes, this very much resembles Jane Fonda's routine from the 1980's.

Whatever your approach, all HIIT workouts focus on short bouts of intense exercise followed by (usually even shorter) periods of rest. Thinking about joining the gym? PureGym has over 250 units ...