Fat Burner Workout

Want to lose fat and gain muscle? Don't put it off any longer. Try this Fat Burner Workout to give your body a kickstart.

The aim of this workout is to burn the maximum amount of fat possible in 45 minutes – ideal for time poor individuals who are looking to achieving the best results in a short amount of time.

Your Plan

What is it? A high intensity program that'll have you and your newly lean body begging for mercy.

How do I do it? You'll alternate between circuits of upper and lower body exercises and cardio intervals. This boosts the potency of the session by making your body shuttle blood between the working muscles, burning more kilojoules.

Why should I do it? This technique called Peripheral Heart Action (PHA). IAt's a system that crams nine resistance exercises into a high-intensity, 45 minute workout to keep your heart rate as high as possible.

Who invented it? Neil Odell, a personal-training lecturer at Premier Global Fitness Academy in the UK has devised a program for the guy who wants to shift as much fat as possible in a short period of time.

When should I do it? Do this routine 2-3 times a week, leaving at least a day's rest between each workout.

1. Warm-Up (4 mins)

Starting running at a slow pace of about 5km/h with a one per cent incline. Increase the speed by 1 km/h every 30 seconds until you've run for a total of four minutes.

2. Circuit (14 mins)

Repeat this circuit twice without any rest between each exercise. Perform 15 repetitioners of each exercise.

Chin-Ups with Underhand Grip

Hand at arm's length from a chin-up bar with an underhand grip. Bend your elbows to pull yourself up until your chin is above the bar. Pause, then lower yourself to the start. If you can't do two sets of 15 reps, use the assisted chin-up machine.

Clean and Press

Grab a barbell positioned just above your toes with an overhand grip. Keeping your back straight, push yourself up and curl the weight up to your chest. Now press the bar above your head. Lower the bar to the starting position.

Dumbbell Bench Press

Grab a pair of dumbbells and lie back on a bench. Hold the weights on either side of your chest and keep your abs tense. Straighten your arms to press the dumbbells up, but don't lock them at the top of the movement. Pause, then lower to the start.

3. Interval (3 mins)

Ride an exercise bike at the highest resistance for 15 seconds, then recover for 15 seconds at a slow pace. Clock up a total of 3 minutes.

4. Circuit (14 mins)

Repeat this circuit twice without any rest between each exercise. Perform 15 reps of each exercise.

One-Arm Cable-Cross Curl

Grasp a D-ring on the cable-crossover set at a low level. Keep your elbows tucked in and curl your hand up across your chest to your opposite shoulder. Return to the starting position with control. Don't forget to do both arms.

Bent-Over Row

Stand with your back at 45° to the ground holding a barbell with an overhand grip. Bend your elbows to bring the bar to your chest. Pause, then straighten your arms and lower the bar to the floor.

Overhead Triceps Extension

Grab a rope attachment on the cable-crossover set at a high level, facing away from the machine. Extend your arms. Let the weight down until your hands almost touch your head. Push back to the start.

5. Interval (3 mins)

Row at resistance level 5 for 30 seconds. Increase the resistance by one level every 30 seconds until you've completed three minutes.

6. Circuit (7 mins)

Do as many reps of each exercise as you can. Then, without rest, ove onto the next move.

Inverted Row

Grab a dip bar (or set a Smith machine to waist height) and lie beneath it, heels on the floor. Pull your body towards the bar. Keep your entire body straight. Pause, then slowly lower yourself to the starting position.

Multi-Directional Lunge

Holding dumbbells, step forward with your left foot until your right knee nearly touches the ground. Return to the starting position and take a parallel step to the left. Repeat on your right side. The three moves count as one rep.

Swiss-Ball Push-Up

With your shins on a Swiss ball, assume a push-up position. With a straight back, bend your elbows to lower yourself to the ground. Just before your chest touches the floor, straighten your elbows to push back up.