Sculpt your figure with this fat-burning workout

Want to kick your fat-burn into gear? Transformation specialist Oliver Noakes is your go-to guy.

SOMETIMES wanting to lose weight just isn’t specific enough.

If you’re looking to turn your body into a fat-burning machine and you want to look and feel strong and confident, then it’s time to get on board with body-transformation coach Oliver Noakes.

He’s trained everyone from fitness cover models to A-listers, so he really knows what he’s talking about. 

His fat-burning workout targets the whole body to ramp up your metabolism, combining high-intensity training with resistance exercises to not only help you shed fat but to sculpt your figure, too. 

It’s the perfect way to kickstart healthy new habits.

How to do it: Perform the allotted reps/time on each exercise in the first circuit (1-3) then rest for one to two minutes, depending on your level. Go back to the start and repeat once more. Then repeat the process for the second circuit (4-6).

Beginner: 10 reps/20 secs 

Intermediate: 12 reps/30 secs 

Advanced: 15 reps/40 secs

1. HIGH KNEES

Areas trained: LEGS, GLUTES

Technique

  • Stand straight with your feet hip-width apart, looking straight ahead with your arms down by your sides.
  • Jump from one foot to the other while lifting your knees up to hip height.
  • Swing your arms to follow the motion of your legs.

SAFETY TIP: Make sure you touch the ground first with the balls of your feet

2. DUMBELL SQUAT PRESS

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

Technique

  • Stand with your feet apart, holding the dumbbells above your shoulders.
  • Bend at the hips and knees to lower your bum out behind you into a squat, keeping your chest proud as you do so.
  • When the tops of your thighs are parallel to the ground, push back up and extend the arms to press the dumbbells up towards the ceiling.

SAFETY TIP: Keep your knees in line with your toes — don’t let them collapse inwards

3. SPLIT SQUAT

Areas trained: QUADS, GLUTES

Technique

  • Holding a dumbbell in each hand by your sides, stand in a staggered stance with your right foot forward and your left foot on a bench or elevated surface behind you.
  • Lower the body straight down until your back knee almost touches the floor.
  • Pause, then push yourself back up into the starting position.
  • Perform all reps on one leg, then switch legs.

SAFETY TIP: Have your front foot far forward enough that you can lower comfortably

4. REVERSE LUNGE

Areas trained: GLUTES, QUADS, HAMSTRINGS, BICEPS

Technique

Holding the dumbbells by your sides, take a large step backwards, dropping your back knee so it’s poised just above the floor.

Hold as you curl the dumbbells up towards your shoulders.

Push back up to the start position, lowering the dumbbells in a controlled manner back to your sides. Repeat on the opposite side.

SAFETY TIP: Keep your torso upright – don’t let it collapse to the side

5. CRUNCH

Areas trained: STOMACH

Technique

  • Lie on your back, holding a dumbbell by your chest.
  • Raise your legs and bend them to a 90-degree angle.
  • Exhale and engage your abs to raise your head and shoulders off the floor, adopting the crunch position, then extend your legs out until they are just above the floor.
  • Return to the crunch position, lower and repeat.

SAFETY TIP: Keep your hips grounded and abs engaged to protect your lower back

6. SPLIT JUMP

Areas trained: GLUTES, QUADS

Technique

  • Stand in the lunge position, with both knees at right angles and your back knee hovering above the floor.
  • Jump, lifting both feet off the floor.
  • Land softly on both feet back into the start position.
  • Perform all reps on one leg before switching.

SAFETY TIP: Make sure your knees are not collapsing inwards and your torso is upright



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