I hope you found the diet section interesting (I’ll be making some guidelines available very soon), today it’s time to talk about the fitness exercises element of the workout.

What you are going to utilize is the power of body weight interval programmes.

The basis behind this fantastic fat loss programme is that you are going to rev the body up so that it continues to burn fat for hours (up to 24) after you have finished.

A growing body of evidence from the past decade has increasingly reported that the intensity of the exercise is a bigger factor in burning up calories than doing longer steady pace exercise such as one pace jogging/cycling.

When you use short but intense workouts you are able to force the body to continue burning calories for longer and at a high rate. More calories infact than you can burn if you use the more traditional approach to fat loss of long (boring) slow cardio training normally seen in parks and gyms across the world.

This effect is technically know as EPOC (Excess Post-Exercise Oxygen Consumption) but basically means that the demand placed on your body is such that the cumulative fat burning potential is massively increased.

The following is a great example of a short 18 minute programme that could be done at home, in the park, in a hotel room or anywhere you can find a small amount of space.

A1: Forward Lunges – 20 seconds work – 10 seconds rest (move on to A2)
A2: Press Ups – 20 seconds work – 10 seconds rest (move back to A1)

Continue the pattern above until you have completed 4 minutes.
i.e. A1 + A2 x 4, then move on to B below.

B1: Body Weight Squat
B2: Alternate Squat Thrust

Complete as A above, then move to C below.

C1: Static Lateral Lunge
C2: Side Plank (1 side a t a time, therefore just twice per side in 4 minutes)

Take 2 minutes rest between the exercises so that after you have done 4 minutes and completed A, move on to B after 2 minutes rest, then C and finish with a cool down.

Below you’ll find some descriptions and animations of the exercises.

Good luck.

A1: Bodyweight Forward Lunge

Instructions:
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

A2: Press Up

Instructions:
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

B1: Bodyweight Squats

Instructions:
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

B2: Alternate Squat Thrust

Instructions:

1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

C1: Static Lateral Lunge

Instructions:
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

C2: Side Plank

Instructions:
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

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