Planning a silly-season cheat day?
Do this high-intensity workout in the morning and you’ll start burning it off before you’ve even taken your first bite!
Cardio and strength training are great in isolation, but put them together and you get a super-charged fat-burning force. It’s called metabolic conditioning and combines periods of high-intensity exercise, little to no rest and big body movements to give you a strength, power and cardio workout all in one.
It Makes You Fit
Training in this way over time, you’ll find you can push harder during workouts as your muscles learn to work more efficiently, plus your endurance will improve, allowing you to go harder for longer.
It Saves You Time
Because you’re getting your strength training and cardio all in one, your workouts will be much shorter. In fact, you’ll likely cut your gym time in half.
You’ll Burn More Fat
The best part? This kind of training turns your body into a kilojoule-burning furnace. In one study, women who completed a ten-move strength circuit still had a higher metabolic rate (the number of kilojoules you burn while just, you know, chilling on the couch) 16 hours later!
Cheat Day Workout
Want in on all that fat-burning action? Of course you do – especially on cheat day. This workout, by fitness trainer Frank Salzone, is designed to combine strength and cardio in a high-intensity circuit that will rev your metabolism for the rest of the day. It will takes just 35 minutes and you can do it at home. All you need are a timer and one set of dumbbells. Don’t have weights? Use household objects like filled water bottles or cans, like we’ve done in this video.
Watch The Video
For each exercise, perform as many reps as you can with proper form in one minute, moving one exercise to the next without resting. Once you’ve done all ten moves, rest for a minute or two, then repeat the circuit two more times, so you’ve done three rounds in total.
Looking for more festive fit tips? Here are seven ways you can stay in shape this summer.