The key to torching fat is a combination of lifting heavy and high intensity interval training (HIIT). Muscles burn fat, so the more you have the less fat your body will hang on to. HIIT workouts cause your metabolism to return to its normal expenditure rate much slower than usual. So it’s still working hard long after you’ve hit the showers.

The workout
Power through as many reps of each exercise for 30 seconds, then rest for 30 seconds.
Repeat for a total of 30 minutes.

Start by standing on your left leg, knee slightly bent, then leap to the right, landing on your right foot and keeping your left leg off the ground. Quickly launch off your right foot and land on the left. Swing your arms side to side across your chest as if you were a speed skater.

Squat to press
Hold a dumbbell in each hand level with your shoulders. Squat down and then as you rise, extend your arms straight above your head in a smooth, controlled motion. As you lower back into a squat, return the dumbbells back to shoulder level. (You can also complete this move with a landmine.)

Plank with dumbbell row
Hold a dumbbell in each hand while in plank position. Row one dumbbell at a time, bringing the dumbbell to your chest and keeping your body as still and level as possible. Return the dumbbell to the floor and repeat with the other side.

Squat with rear lunge
Lower into a squat, pushing your hips back and tracking your knees over (but not past) your toes. Once you are as low as you’re going to get into your squat, quickly extend your left leg into a lunge. Return to the squat and repeat with your right leg.

Battle ropes
Grab a rope in each hand and squat down. Raise and slam down one rope at a time. Go fast and hard, and try to raise the rope as high as you can. If your arms tire, try moving them up and down at the same time.

Single leg deadlift
Grab a pair of dumbbells and hold them in front of your thighs. Slightly bend your right leg, then hinge at the hips and lower your torso as you raise your left leg directly behind you, reaching the dumbbells towards the floor. Stop once your torso is almost parallel to the floor. Engage your glute and return to the starting position, then repeat. In your next set, switch legs.