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I can only work out one hour every week. What's the best programme for me?

First, consider your fitness objective when you start an exercise programme, so you can chart route and track your progress. Whether it's for muscle gain, fat reduction or to boost your fitness level, an hour once a week is not enough to bring you tangible results. However, it is a good start and as you get into it, you may like it enough to come back for more.

For general fitness, begin with 20 minutes of cardiovascular workout, with the first five minutes to warm up followed by 15 minutes of within your target heart rate zone. After the cardio, do 40 minutes of weight training, comprising one exercise for each main muscle group: chest, back, quadriceps, hamstrings, shoulders, biceps, triceps, abdominals and calves. Perform 3 to 4 sets of 15 repetitions, with not more than 45 seconds rest in between sets.

A sample routine will be:

1. Bench press,
2. Lat pull down,
3. Leg press,
4. Leg curl,
5. Shoulder press,
6. Bicep curl,
7. Tricep extension,
8. Crunches,
9. Calf raise