Weight loss plan: Burpees, high knees and squats to help you burn fat | Diets | Life & Style

We’re on the last of our six weeks series! Congratulations if you’ve followed every week and put the work in – by now you should be enjoying feeling fitter, leaner and in great shape in time for Christmas.

This last circuit for this week is a challenging one designed to get your heart rate up for short spells and challenge the body’s major muscle groups – two crucial elements of fat burning!

If you want to continue this type of workouts and maintain the fitness you’ve gained over the last six weeks, you can go back to week one and start the series again but with greater intensity. Or you could go straight to the 40 seconds on / 20 seconds off round and do that three times instead of building up.

As with the previous weeks, one workout is doing this circuit three times over. Try to do it three times this week for maximum results.

Day one: 20 seconds on / 40 seconds off

Day two: 30 seconds on / 30 seconds off

Day three: 40 seconds on / 20 seconds off

1. Burpees

A favourite of ours and one of the most effective exercises for fat burning and muscle toning as it uses practically every muscle in the body.

2. High knees to mountain climbers

Reach up with your arms above your head and do eight counts of running on the spot lifting your knees as high as you can.

Once you’ve done eight (four on each leg), get down to a press-up position and do eight mountain climbers, bringing your knees up towards your chest alternately. Repeat as many times as you can in the allotted time.

3. Plank star jumps

Get into the press-up position with your hands under your shoulders and your arms straight. Your legs should be straight out behind you, on your toes with your feet together. Bracing your abs and keeping your upper body stable, jump both feet out wide simultaneously, pause, then jump them back together again. Repeat.

4. Squat to shoulder press

Stand with your feet just wider than shoulder width apart and grab a couple of light dumbbells or a couple of tins to hold just above your shoulders. Slowly lower into a squat, hinging at the hips and pushing your bum out behind you. Make sure you can still see your toes, otherwise your knees are going too far forward. Go down until your thighs are at least parallel to the ground, then come back up to the start. As you return, push both arms up above your head until they are straight, then slowly lower and move back down to a squat. Repeat.

5. Bicycle crunch

Lie on your back with your knees bent, feet flat on the floor and hands…

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