FIRE UP YOUR METABOLIC AFTERBURN

This one’s heavy going and you’ll need an hour to get through it. But by using the foundation moves of weightlifting to shunt blood from the top half of your body to the bottom and back, you’ll keep your metabolism torching fat all day long. Your weight loss is about to go nuclear

01 BARBELL LUNGE 10 REPS EACH SIDE

Muscles worked

No chance of easing into things here, we’re afraid. Stand with your feet hip-width apart and rest a loaded barbell across the front of your shoulders, locking it in place (A).

Take a big step forward with your left foot and bend that knee until your thigh is parallel to the floor and your knee forms a right angle (B). Reverse the motion, alternating legs with each rep.