Explosive fat burners

Article Feb 11, 2014

Fancy your dream body, but don't want to leave the house? Then look no further...

Think a trip to the gym is in order if you want a seriously blitzing workout? Think again. You can do this explosive, fat-burning workout at home. What's more, it's kit-free and super fast. These high-powered moves, known as plyometrics, are one of the most effective ways to burn calories, as they have the double-whammy effect of toning your muscles while raising your heart rate – great for getting fit, while zapping fat and blitzing trouble spots.

How to do it

To prevent injury, warm up with a few minutes of jogging on the spot and some functional movements, such as arm swings and hip circles. You should then do the following exercises in order, moving from one to the next with as little rest as you can. Once you have completed the entire circuit, rest for one minute, then repeat the sequence for a total of three circuits.

1. Explosive press-ups   

Works: Chest, shoulders, arms, core   

Reps: 12 

Place a yoga or Pilates mat on the floor and start by getting into a plank position, with your hands slightly wider than shoulder-width apart and your knees resting on the floor.

Lower yourself to the ground in a controlled manner, then explosively push up, so your hands leave the ground.

Land so your hands return back to the starting position, and repeat.

2. Low jumping jacks 

Works: Glutes, hamstrings, calves and quads

Reps: 20

Start with your hands resting by your sides, your abdominals tight and your feet together.

Jump into the air, bringing your feet wide so you land in a wide squat position, with your knees and toes turning out. At the same time, raise your hands above your head.

Quickly jump your feet together to return to the start position.

3. Bunny hops   

Works: Shoulders, back, abdominals, glutes, quads and hamstrings

Reps: 20

Using a mat, begin with your hands on the floor, shoulder-width apart, and your legs bent and to the right side of your mat.

With your legs together, brace your core and glutes, then jump both legs into the air and land on the left side of your mat. Continue to jump from side to side as fast as you can.

4. Bicycles  

Works: Abdominals and obliques

Reps: 16

Lie on a mat with your fingers resting behind your ears. Bring your knees in towards your chest and lift your shoulder blades off the floor without pulling on your neck.

Straighten your left leg out while simultaneously turning your upper body to the right, taking your left elbow towards your right knee.

Switch sides, bringing your right elbow towards your left knee and continue alternating sides in a pedalling motion.