Last-minute weight loss workout

FITNESS. You want to shed off some weight in a short time? We bring you quick tips for your workout regimen.

Circuit A
Do 10 repetitions (reps) of each move one after another. Repeat the circuit five times. Avoid resting between moves – the transition time is enough of a break.

Barbell bench press
By going heavy, you will fire a lot of fat-burning hormones. Start with the bar on your chest, then press it up hard.

Chin-ups
Now you’re loaded up from the bench, you’re going to exhaust your upper body to create a huge demand for calories. Grab the bar with a shoulder-width grip and hang with straight elbows. The narrower your grip, the easier the reps. Pull up, peer over for one sec and lower back down.

Barbell back squat
With your upper body done, run to the squat rack. Forcing blood to the huge muscles in your lower half will hotwire your metabolism. Start with your feet shoulder- width apart, bar on the back of your shoulders. Bend your hips and knees to lower yourself until your thighs are parallel to the floor. Now stand back up.

Barbell deadlift
This is an all-body effort that stresses every major muscle group to further spike the hormonal response you’re after. Stick a loaded barbell on the ground in front of you and stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body toward the bar and grab it with an overhand grip. Use your thighs to raise the bar until your legs are straight. Take 2-4sec to lower it back to the start position and make sure your lower spine doesn’t round out.

Circuit B
After you’ve completed five rounds of Circuit A and caught your breath, complete these moves one after another without resting, ensuring you finish 10 reps on each one. Do the circuit five times – then prepare for more tomorrow.

Standing dumbbell shoulder press
Simply standing upright is a shortcut to stripping fat, using stabilising muscles to ramp up your calorie deficit. Stand, feet at shoulder-width, and hoist two dumbbells up to either side of your head. Straighten your arms to push the weights above your head, then slowly lower.

Walking lunge
This tough balance exercise demands minor adjustments to stay on your feet. Adjustments cost calories. Stand with your feet hip-width apart. If feeling strong, hold a dumbbell in each hand. Take a step with your left foot and bend your knee until your thigh is parallel to the floor and your knee at a right angle. Your back should remain straight throughout. Push up, then and step forward with your opposite leg.

Dips
Grab the dip station bars, lifting your weight onto your hands to fight your body weight. Keep your arms straight but not locked. Elbows at your sides, lower yourself until your upper arms are parallel to the floor and press back up.

Bent-over barbell row
By dragging your lats into play you switch the focus of your fat-burning work to the largest muscles in your back. Hold a barbell at waist height and bend forward at the hips. Your legs should be straight but unlocked, your arms below your shoulders. Draw the weight up to your chest. Pause, lower and repeat.

Rowing
Max effort for 30 seconds to drive up your heart rate and calorie burn before your break. Suck it up.
-menshealth.co.uk