Burn fat fast

In eight steps

Your trainers

Bonnie Micheli and Tracy Roemer, co-founders of Shred415, a personal training and fitness centre, and the creators of bonnieandtracy.com. You’ll need A resistance band. Do 15 Reps of each exercise in this order, twice, three to five times a week.

1One- two step Works arms, legs and butt.

Stand with your feet wider than hipwidth apart and place a resistance band around your ankles. Step right twice, twisting your torso to the right and punching your left arm across your body, as shown. Return to start; repeat on opposite side for one rep. Do 15 reps.

5Tick- tock Works core and legs.

Stand with your feet hip-width apart and place a resistance band around your ankles. Lift your left foot a few centimetres out to the side, as shown, squeezing your glutes. Return to start; repeat on opposite side for one rep. Do 15 reps.

2 Lunge and pull

Works arms, back, butt and legs.

With a resistance band around your wrists, step your left foot back into a lunge, raising your arms overhead, then open them to pull the band apart, as shown. Return to start; repeat on opposite side for one rep. Do 15 reps.

6 Plank touch Works arms and core.

Start in a high plank with a resistance band around your ankles. Lift your hips into a pike; touch your left hand to your right ankle, as shown, then return to a plank position. Repeat on opposite side for one rep. Do 15 reps.

3 Knee tuck Works core and legs.

With arms overhead and a resistance band around your wrists, bend at the waist, push your left foot back and bend your right knee. Pull your elbows to your chest, as shown, lifting your left knee between them for one rep. Switch sides. Repeat. Do 15 reps.

7 V crunch Works core and legs.

Lie down with a resistance band around your ankles, legs extended up in a V, feet flexed. Lift your head and shoulder blades off the floor, then crunch up to bring your hands between your legs, as shown. Lower your head and shoulders for one rep. Do 15 reps.

4 Jack tuck Works arms, core and legs.

Start in a high plank with your feet together and a resistance band around your ankles. Keep your abs engaged as you jump your feet out to the sides, as shown, then back together. Jump your feet forward into a tuck, then return to start for one rep. Do 15 reps.

8 Sit- up punch Works core, arms and legs.

Lie face up with your knees bent, heels on the floor and a resistance band around your ankles. Lift your torso 45 degrees, then punch quickly four times, as shown, alternating sides. Lower your torso down to the floor for one rep. Do 15 reps.

Bonnie Micheli and Tracy Roemer give new meaning to the word cardio. This heart rate-rocketing routine blasts away the kilojoules and offers total body resistance training – all without the treadmill.