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3 Ultimate Fat-Burning Circuits

Speed is key when it comes to stripping fat. Tone in minutes - by MH Staff
  • 13 Jul 2017
3 Ultimate Fat-Burning Circuits

This one's a killer, mixing lower and upper-body moves to make you sweat. With three tough circuits to complete, it's tempting to overestimate and let your form slip as you move through the routine. Error. Focus on tempo and keeping your core locked while you power through these gruelling supersets; you'll see an improvement in form and enjoy even better results in the mirror.

DIRECTIONS

Circuit 1. Rest 20 secs then move on to the next exercise. After skipping, return to the dumbbell step-ups and repeat. After four sets, take 30 secs rest before moving on to Circuit 2.

Dumbbell step-ups

Sets: 4 / Reps: 40 secs / Rest: 20 secs

Stand holding dumbbells at your side with palms facing towards your body. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.

One-arm dumbbell press

Sets: 4 / Reps: 40 secs / Rest: 20 secs

Lie on a flat bench and hold a dumbbell in one hand, extending your arm until it's straight and the weight is in line with your shoulder. Slowly bend your arm and lower the weight towards the side of your chest. Return to starting position and repeat. 

Skipping

Sets: 4 / Reps: 40 secs / Rest: 20 secs

Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.

Daniel Smith
Daniel Smith

Circuit 2. Rest 10 secs then move on to the next exercise. After skipping, return to the step-ups and repeat. After four sets, take 30 secs rest before moving on to Circuit 3.

Step-ups

Sets: 4 / Reps: 50 secs / Rest: 10 secs

Stand in front of a platform or bench. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.

Dumbbell bench press

Sets: 4 / Reps: 50 secs / Rest: 10 secs

Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.

Skipping

Sets: 4 / Reps: 50 secs / Rest: 10 secs

Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground.

Circuit 3. Perform 12 renegade rows, then move on to 12 bastards, without rest. Repeat for 10, 8, 6 and 4 reps. That's one set. Rest 30 secs and repeat once more.

Renegade row

Sets: 4 / Reps: 40 secs / Rest: None

Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the left dumbbell to complete one rep.

Bastards

Sets: 4 / Reps: 40 secs / Rest: None

Start with your feet shoulder-width apart and squat down until your thighs are parallel to the floor. From the bottom of the squat, place your hands on the floor and kick your legs out behind you into a press-up position. Push up until your arms straight and then tuck in your legs at the bottom of the squat position. Drive upwards through your heels until you are 6 inches off the floor and then repeat. 

This article originally appeared on Menshealth.co.uk

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