NEUTRALISE CHRISTMAS

Turbocharge your metabolism with our 14-day training plan and neutralise the effects of festive indulgence. You’ll be torching fat around the clock well into 2019

Eliminate festive weight gain with our most effective fat-scorching workout to date

DON’T STOP THE BURN

This high-intensity bodyweight circuit will keep you on the move as you power through as many rounds as possible (AMRAP) in 15 minutes. By switching between upper- and lower-body movements, you’ll ensure that every muscle group is activated for maximum calorie burn, all without the need for weights. Perform each of these workouts on different days, twice a week each. The leaner you starts here.

01 PULL-UP 5 REPS

When it comes to building a strong, defined back, few moves can match the simple pull-up. Gripping the handles firmly ( A), pull your body up so your chest is level with the bar, keeping your shoulder blades pinched back ( B). Lower yourself back down under control, until your arms are fully extended again. After five reps, drop to the floor for some burpees.

02 BURPEE 10 REPS

Elevate your heart rate to shock your metabolism into burning more fat. Stand with your arms raised and your feet at hip width ( A), then jump your feet back, dropping your chest to the floor ( B). Push back up by hopping your feet up to your chest before leaping high, clapping your hands above your head as you do so. Once you’ve completed 10 reps, head over to the box.

03 BOX JUMP 15 REPS

Now, fire up your fast-twitch muscle fibres with this calorietorching plyometric move. Facing a 24-inch box with your arms behind you ( A), jump by bending your knees to 90 degrees and launching yourself upward, swinging your arms towards the box. Land with your knees bent ( B), but make sure to extend fully to finish your rep. Step down and repeat 14 times.

04 BATTLE ROPE 20 SECONDS

Go fast and furious on the ropes to enhance definition in your arms and shoulders. Standing with your legs slightly bent, grasp one end of a rope in each hand. Alternating between arms, raise the rope ( A), then slam it to the ground as hard as you can ( B). Maintain the intensity for 20 seconds. No time to waste – get back to the pull-up bar.