Got weight you want to shift? To burn the maximum number of calories, you need to elevate your heart rate. As well as activate the large muscles of the body. The focus of each exercise below alternates between the upper and lower body, so you should be able to go from one move to the next with minimum rest time. Aim to complete 12 reps of each exercise before moving on. Perform 5-8 circuits in total. A 40-minute session will burn an impressive 500 cals!
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Squat and press
- Begin standing, holding a dumbbell in each hand, with your hands just in front of your chest. Bend your hips and knees to come into a squat position. Straighten your legs, taking your arms up above your head and pivoting on the ball of your right foot to turn your upper body to the left. Reverse the movement to come back to the start, then repeat, turning to alternate sides with each rep.
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Press up with shoulder touch
- Begin in a press-up position (either a full press-up or on your knees) with your hands directly under your shoulders. Bend your arms to lower your chest towards the floor, without allowing your back to arch. Straighten your arms to return to the start, lifting your left hand off the floor and bringing it to touch your right shoulder Return your hand to the floor and repeat, lifting your right arm with the next rep.
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Treadmills
- From the top of a press-up position, step one foot in towards your hands. This is your starting position. Jump the front foot back, while bringing the other foot forwards, then quickly reverse the movement. Continue, moving as fast as you can.
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Bicycle
- Lying on your back, lift your head, shoulders and feet off the floor slightly. Bring one knee in towards your chest, placing your hands lightly on your leg. Straighten the bent knee and bring the other knee in towards you. Reverse the movement to return to the start – this counts as one rep. If you find your lower back arching, lift your feet further off the floor.
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Squats
- Begin standing with your feet hip-width apart. Bend your hips and knees to come into a squat position, performing as low a squat as you can without rounding or arching your back. Hold the bottom position for a count of two before straightening your legs to return to the start, then repeat.
- Want more ways to burn calories? Then how about completing some household chores! Here are 10 chores that will help you burn those calories!
