Fat-burning home workout

Get lean quick with this tabata-style fat-burning bodyweight circuit that can be done at home

This challenging circuit will boost your metabolism so you burn fat quickly,’ says Richard Scrivener of Train Fitness, who devised this workout. ‘And best of all, because it has to keep working in overdrive to help your body recover from your session, you’ll keep burning fat for hours after you’ve stopped training.’
The circuit is made up of six exercises. Do the moves in order, spending 20 seconds doing each one, then resting for ten seconds before starting the next move. Do this circuit four times. Rest for two minutes, then repeat the circuit three times. Rest for 90 seconds, then repeat the circuit twice. The whole thing should take just over 30 minutes.

1. Clap press-up

Start in a press-up position, slowly lower your body until your arms are bent 90˚, then explode up as fast as possible and clap your hands. Put your hands out again to catch your fall, lower slowly and repeat.

2. Prone swimmer

Lie face down with the tip of your nose touching the ground. Hold your arms to your sides – bent at 90˚ – just off the floor. Keep your head neutral and avoid arching your lower back as you slowly extend your arms forward. Pause and bring your arms back.

3. Speed skater

This move is similar to the motion a speed skater makes on the ice. Stand with your feet shoulder-width apart, then jump to one side, bring the opposite leg behind you and lightly tap the floor. Repeat on the other side. Hold your arms out for balance.

4. Prisoner jump squat

Hold your hands behind your head with your elbows back. With feet shoulder-width apart, squat down then quickly jump up and forwards. Land softly in a squat then spring backwards to the start position without turning.

5. Alternating reach press-up

Start in a press-up position. Just before you start to lower your body, place one hand diagonally out to one side to change the angle of the move. Lower until your chest is a fist’s width from the floor then, as you press back up, bring your hand back to the start. Repeat to the other side.

6. Hang time star jump

Stand upright with your feet close together. Get into a coiled position by bending your knees and hips and tucking your elbows in to your body. Jump as high as possible, stretching your arms and legs out. Land softly back in the coiled position.