Get in the zone for the ultimate fat-burning challenge that tests your muscles and mind
Fat-burning workouts?... Yeah, we know you've completed those before. But what about workouts which require to you power through hundreds of reps as fast as you can, without breaking?
We asked owner and PT at Marchon Athletic Ollie Marchon to mastermind a workout that will test your athleticism, muscle endurance and mental toughness. Marchon's background in professional rugby means he knows exactly what it takes to push through the pain barrier when the going gets tough.
Not only will you burn a crazy number of calories, but it's a full-body workout that fuses bodyweight strength and weights for the ultimate combination.
The rep scheme is not for the faint-hearted. 50 calories for exercise one, 40 reps for move two, 30 for rep three, then 20 and finally 10. Well, we say finally, but after the 10 reps of pull-ups, you'll then work your way back up the rep scheme with a set of different exercises.
Marchon says, "A lot of people get scared off by the format of the workout and the sheer amount of reps you need to get through, but I promise you at the end of the session you'll feel incredible that you've been able to dig deep and push your body to the limit. This session is all about output. Get your head down, work hard, push through the pain in your muscles and get a great sweat on."
You heard the man. It's time to work.
Rowing
Sets: 1 / Reps: 50 / Rest: As little as possible
Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.
Box jump
Sets: 1 / Reps: 40 / Rest: As little as possible
Set yourself a comfortable distance from the box with feet shoulder width apart. Drop quickly into a quarter squat, swing your arms and explode upwards to jump onto the box. Land as softly as possible. Now step backwards off the box under control.
Walking lunge
Sets: 1 / Reps: 30 / Rest: As little as possible
Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.
Press-up
Sets: 1 / Reps: 20 / Rest: As little as possible
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
Pull-ups
Sets: 1 / Reps: 10 / Rest: As little as possible
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.
Two arm kettlebell push press
Sets: 1 / Reps: 20 / Rest: As little as possible
Hold two kettlebells just behind your shoulders, palms facing forward. Squat down slightly before quickly straightening your legs and extending your arms above your head. One your arms are straight, bring them back to your shoulders and repeat.
Kettlebell swings
Sets: 1 / Reps: 30 / Rest: As little as possible
Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.
Bodyweight squat
Sets: 1 / Reps: 40 / Rest: As little as possible
Stand with your feet shoulder width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
Air bike
Sets: 1 / Reps: 50 / Rest: As little as possible
Lie flat on the floor and place your hands on your temples. Bring your knees perpendicular to the floor. Bring one knee up towards your head as you kick forward with the other leg. As you do so, bring the opposing elbow towards your raised knee to perform a crunch. Repeat on the other side.
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