Torching fat needn't take up an hour of your time in the gym. Employ our full-body AMRAP – which stands for 'as many rounds as possible – in your next morning or lunchtime session.
This particular workout from Nike trainer, Courtney Fearon, has the perfect mix of compound barbell exercises to supercharge your strength and explosive conditioning moves to blitz fat.
"The aim of the workout is to get through as many rounds as you can – it's all about intensity," says Fearon. "Feel free to take small breaks in between each exercise if you need to, but make sure it isn't long."
The AMRAP is also a good way to test your technique when you're under fatigue. Making sure your form doesn't slip when your heart rate is through the roof is the sign of a true athlete.
Pace yourself now, 20 minutes start when you lift the barbell. Good luck.
Barbell deadlift
Sets: As many as possible / Reps: 8 / Rest: no rest
Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
Power thruster
Sets: As many as possible / Reps: 8 / Rest: no rest
Put one end of a barbell in a heavy weight to support it and hold the opposite end with both hands. Position your legs underneath your shoulders and hands in front of your chest. Sink into a squat, lowering the barbell with you, then drive yourself and the barbell back up and extend your arms.
Pull-ups
Sets: As many as possible / Reps: 8 / Rest: no rest
Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.
Hanging leg raises
Sets: As many as possible / Reps: 8 / Rest: no rest
Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.
Medicine ball slams
Sets: As many as possible / Reps: 8 / Rest: Rest as needed before starting next round
Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.
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