boost your metabolism and drop a size workout

Eight exercises that will incinerate fat and tighten muscle in record time...

When your goal is to torch kilojoules in a hurry, the secret is to do sets of two moves back-to-back with no rest. Trainers call this a “superset”, and it can increase your metabolic rate by 13 percent. For this workout, designed by strength and conditioning coach Craig Ballantyne, author of Turbulence Training, all you need are a pair of 2.25kg to 4.5kg dumbbells, a stability ball and a bench or step.

Each perforated card represents: One superset. Start with move 1A, then flip the card over and immediately do 1B. Rest for one minute, then move on to the second card. Continue through all four cards, rest for one minute, then start over and do one more set. Do the complete workout twice a week on non-consecutive days. Keep challenging your muscles and your metabolism by increasing the weight or the number of reps.