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
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
SAFETY TIP: Keep your knees in line with your toes — don’t let them collapse inwards
3. SPLIT SQUAT
Areas trained: QUADS, GLUTES
SAFETY TIP: Have your front foot far forward enough that you can lower comfortably
4. REVERSE LUNGE
Areas trained: GLUTES, QUADS, HAMSTRINGS, BICEPS
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
Areas trained: STOMACH
SAFETY TIP: Keep your hips grounded and abs engaged to protect your lower back
6. SPLIT JUMP
Areas trained: GLUTES, QUADS
SAFETY TIP: Make sure your knees are not collapsing inwards and your torso is upright
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