The Fat Burn Revolution (22 page)

In the Furnace Workouts
you’re going to exercise almost as hard as you possibly can, but only for very short periods of time. This
means that you will push yourself much harder than if you needed to sustain the effort for longer because you know a break is only seconds away.

On a scale of effort where 1 is lying on the sofa watching TV and 10 is running for your life, you should be at 8–9/10 during the hard effort phase of the intervals.

During the warm-up phase, put in enough effort so you’re at 6–7/10 on the effort scale. Do not begin the intervals until you’re there.

If you’re new to exercise or more used to long, slow, endurance type training you might find it difficult to push yourself to these levels of quick-burst effort at first. If these
sessions seem at all easy, then this applies to you! Don’t worry, after a few weeks you’ll notice that you find another gear to use for this type of training.

interval structure

5-minute warm up

Begin performing your chosen activity at an easy, low intensity pace and gradually build up until you’re at 6-7/10 effort over at least five minutes.

effort blasts

• Exercise at 8/10 for 30 seconds

Repeat x 4

5-minute cool-down

Continue at an easy pace for five minutes while your heart rate comes down and breathing slows.

stretch

Stretch any muscles which feel tight or that you felt a burning sensation in during the session.

This workout
gets your whole body involved for super-fierce fat burning. No dumbbells/weights are required. However, if you would like to
make it more challenging and super-effective it could be performed while wearing ankle weights.

There are six exercises, which you will perform for as many repetitions as you can for 30 seconds each. Once 30 seconds are up you take a one-minute break and record your number of
repetitions before moving on to the next exercise. Once you have completed all six you have earned a one-minute break. After the break return to the first exercise and repeat the process again
twice to make a total of three circuits.

Don’t worry if you can’t manage three circuits at first, just start with one and increase the number of the circuits as soon as you can. Once you have built up to doing three
circuits, increase the amount of time you perform the moves to 60 seconds.

The faster the tempo on these exercises, the better the burn. Move as quickly as you can without losing form. It’s OK to slow down if you get a bit wobbly, but do the best you can
to keep fast and fierce and maximise the fat melt!

circuit

1
Knee push-up or full push-ups (
here
) x 30 seconds

1-minute rest

2
Steam engine (
here
) x 30 seconds

1-minute rest

3
Jumping jacks (
here
) x 30 seconds

1-minute rest

4
Plank (
here
) x 30 seconds

1-minute rest

5
Burpees (
here
) x 30 seconds

1-minute rest

6
Step-ups (
here
) x 30 seconds

1-minute rest

This workout
fires up some of the largest muscles in the body, which require a lot of energy to put into action – this means it has
fantastic fat-burning potential if you give it your all.

These exercises can be done with no equipment, but the aim is to eventually do Supersets #1–3 while holding weights. You will perform sets of two different exercises back-to-back
with no rest in between before taking a one-minute rest break. You will then repeat the two exercises twice, meaning you do each a total three times, before moving onto the next section of
supersets.

Remember to warm up and perform the lower-body dynamic stretches before starting and do the lower-body static stretches at the end of your session.

superset #1

superset #2

superset #3

superset #4

bent-over row

Every move takes you closer to your goal.

target area
upper back, arms & core