Fight off the fat with this 6 step workout

Want hit the reset button and get your fat burn back on track? Try this high-intensity workout for starters.

LOOKING to detox successfully? You’ll need a total body overhaul. We’re talking de-stressing, honing in on nutrition and, of course, getting as active as possible.

Cue this workout.

If you’ve put on a little extra weight over the past couple of months, just try these fat-loss circuits and get ready to shine from the inside out in no time.

HOW TO DO IT: Perform 10 reps of the mini circuit 1 to 3, one after the other without rest.

Then rest for one to two minutes depending on your level. Repeat but each time dropping to 8, 6, 4 then 2 reps.

Do the same for mini circuit 4 to 6.

1. DEADLIFT

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE

Fight off the fat with this 6 step workout

Technique

  • Hold a dumbbell in your right hand and stand on your right leg.
  • Keeping your legs straight and hips square, hinge at the hips to lower the dumbbell towards the floor.
  • Extend back to the start and repeat the allotted reps on each leg to complete a full set.

SAFETY TIP: Keep your upper back engaged - don’t let it round or collapse forwards

2. JUMP SQUAT

Areas trained: GLUTES, QUADS

Fight off the fat with this 6 step workout

Technique

  • Bend at the knees and hips to lower your bottom out behind you as low as possible.
  • From this position, jump up as high as you can.
  • Land softly and Repeat.

SAFETY TIP: Keep your knees tracking your toes as you lower – don’t let them collapse in

3. SWING

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE

Fight off the fat with this 6 step workout

Technique

  • Hinge at the hips, drive your bottom out behind you and bend your knees to take hold of a kettlebell in front of you by the handles.
  • Drive the bell backwards through your legs, then extend the hips and knees to drive the bell up to eye level.
  • As the kettlebell drops back down, hinge at your hips and knees again to repeat in a fluid Motion.

SAFETY TIP: Generate momentum from the hips rather than the upper body to swing the Kettlebell

4. PRESS-UP BURPEE

Areas trained: CHEST, TRICEPS, CORE, GLUTES, QUADS

Fight off the fat with this 6 step workout

Technique

  • Crouch down to place your hands on the floor by your feet.
  • Jump your feet back to bring your body into a plank position.
  • Bend your arms to lower your chest towards the floor, keeping the body in a straight line.
  • Extend your arms to push back up to the start.
  • Jump your feet back to the crouching position.
  • Jump up as high as you can, land softly and go straight into another rep.

SAFETY TIP: Don’t let your lower back overarch while performing the Press-up

5. SNATCH

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE, SHOULDERS

Fight off the fat with this 6 step workout

Technique

  • Bend at the hips and knees holding a dumbbell in front of you just above the ground.
  • Explosively extend your body, driving the dumbbell towards the ceiling using the momentum generated.
  • Lower and repeat, alternating arms with each rep.

SAFETY TIP: Keep a flat back as you lower

6. LUNGE WITH ROTATION

Areas trained: GLUTES, QUADS, CORE, SIDES

Fight off the fat with this 6 step workout

Technique

  • Holding a kettlebell in front of your chest, take a large step forwards and bend both knees to about 90 degrees with the back knee just above the floor.
  • As you do this, twist your upper body to the side of the front leg, bringing the kettlebell towards your hip.
  • Push back up to the start and repeat on the opposite side.
  • Alternate sides for each rep.

SAFETY TIP: Take a large enough step forwards so that the front knee doesn’t extend past the toes when in lunge position


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