IN THE GYM - You’ll need a barbell for all exercises. Perform each move as many times as possible for 25 seconds, rest for five seconds, then move to the next stage. Repeat twice
01. Clean and press
These circuits trigger your body’s big fat-burners: growth hormone and lactic acid. With the bar by your shins, bend your hips, then thrust. Row the bar and flick it so your palms face up. Dip into a half squat; drive up, pressing the bar.
02 Bent-over row
Bend at the hips with the bar in the crook under your stomach. Your lats are the target here – a major muscle group with huge kilojoule-burning potential. Lower the bar until your arms are straight, then explosively row it back to your hips.
03 Front Squat
Now for your legs. Clean the bar up to your collarbone and push your hips back. Activating your glutes is the best way to lose your gut quickly. Squat deep, keeping your middle rigid; explode up. This one’s a serious joule melter.
04 High pull
This move is one of the most powerful trap-building exercises out there. Hold the bar at your thighs. Explosively row the bar to your chest, flaring your elbows and retracting your shoulders. Just one more move to go. . .
05 Still-leg deadlift
Wave goodbye to a soft midsection with this exercise. With your arms straight, lean forward at the hips to lower the bar, with one leg straight behind you. Yes, you do have to do another round, but trust us, it’ll be worth it.
AT HOME - Perform each move as many times as possible for 25 seconds, rest for five seconds, then go on to the next move. Repeat twice
01 Elliptical push-up
We hope you like your rug – you’ll be seeing a lot of it. Push up and move your torso left, centre, then right in a circular motion. You should already be feeling the burn.
02 Squat jump
Now the lactic’s flowing, drop into a deep squat and engage your core. Jump as high as you can, drop into another squat and repeat for 25 seconds.
03 Inverted shoulder press
Back to that damn rug again. Push your backside up to create and upside-down V. Push up and down repeatedly to hit the muscle fibres in your shoulders.
04 Cossack lunge
Back on your feet. Step out to the left and bend your leg, keeping your right leg straight. Repeat, switching from left to right to keep that blood pumping.
Twist your hips to the left, with your right leg straight out to the left. Now swoop the leg back, hopping over it. Change sides. Sweat all over that rug you hate.
Carte Blanche: treat yourself at the bbq
Hungry? Our circuit gives you the right to indulge in these Sunday-afternoon favourites
1 beef burger
2 chicken wings
small potato salad