Extra Fat Burner Challenge

IF YOU’RE A NON GYM-GOER

Extra fat-burner Four-Point Weight Walks

Place four cones 9m apart. At the first, perform 10 bicep curls. Walk to the next for 10 dumb-bell squats. At the third, do 10 bent-over rows. Finish with 10 overhead presses. Perfect form “Try to keep up on your toes,” says Dax Moy¹.

WHEN YOU DON’T HAVE ANY WEIGHTS

Extra fat-burner Bodyweight Challenge

Drop into a squat, then jump up into the air and land in a crouched position. Jump into a press-up position, do a press-up, then jump up. Do as many as you can in 60 seconds. Perfect Form “Jump as high as you can,” says Moy.

IF YOU LOVE CARDIO

Extra fat-burner Lateral Speed Steps 

Stand on a step and, one foot at a time, step off to one side then the other as many times as possible in 60 seconds. Rest, repeat. Perfect form “Step faster but keep your upper body relaxed and upright,” says Fallows2.

1. Dax Moy runs the Islington Personal Training Studio (londonpersonaltrainingstudio.com)

2. Paul Fallows is the Director of Renegade Strength: renegadestrength.com