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If you want to shift your spare tyre, it’s sometimes tempting to over-complicate matters by trying to be too clever with your training. But as with most things in life, simplicity is the secret to getting real results. And that’s the case with these fat-burning circuits.

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Three-Minute Fat-Burning Circuit

Here’s the fat-burning finisher that fitness model and online PT Alex Crockford uses to get in cover star shape. The moves work your entire body, drawing on strength, power and conditioning moves that’ll make every muscle fibre twitch and keep your heart rate high enough to keep burning calories for hours after you’re done.

Directions

Set a timer for three minutes. Do all the reps of exercises 1-4, and then as many reps as possible of good-form burpees until the time is up. Rest for 60 seconds, then repeat the whole process for between two and four sets. Keep a tally of the total number of burpees you do. Next time around, beat it.

1 Pull-Up

Reps 5

Hold the bar with an overhand grip. Retract your shoulder blades to engage the muscles in your upper back. Brace your core and pull up until your chin is over the bar. Lower under control. Struggling? Jump to the top position, then lower slowly

2 Box Jump

Reps 10

Lower into a quarter squat, then explode up to jump and land on the box. Bend your legs to cushion your landing. Stand up, then step back down.

3 Barbell Thruster

Reps 15

Squat down, keeping your chest up, back straight and the weight on your heels. Drive up powerfully and press the weight overhead.

4 Kettlebell Swing

Reps 20

Drive your hips forward to start the swing. As you lower, hinge at the hips by pushing your glutes back. When you feel a stretch in your hamstrings, drive your hips forward powerfully.

5 Burpee

Reps AMRAP

Drop to a crouch. Jump your feet back into a press-up position. Jump your feet forwards again, drive up and jump. Pro tip: Breathe in on the way down and out as you jump back up.

NEXT: Kettlebell Fat-Loss Workout

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