The ultimate New Year fat burner

20 April 2017 by
First published: 5 January 2016

Over the Christmas you’ve probably overindulged. Don’t beat yourself up about it. It happens sometimes. But now, if you want to burn off all those mince pies, we’ve got just the exercise plan for you. Start by performing this workout two or three times a week in January. Then look to up the intensity and frequency once February arrives.

Circuit 1

This includes four exercises with a focus on bottom and stomach muscles. Do one set on each exercise and move onto the next exercise with 30 seconds of rest. Do four sets/rounds in total.  

Bulgarian split squats – 4 sets 10 reps on each leg

Using light dumbbells, keep the weight on the heel of the front foot. You should feel your bottom muscles on the front leg working hard.

Stability ball roll out – 4 sets 10 reps

Keep your stomach (core muscles) braced and bottom tensed. Make sure you can hold the plank position on the ball before you roll out. Keep your lower back flat and pull your pelvis in towards your stomach.

Barbell glute bridge – 4 sets 10 reps with a second hold at the top

Use a squat bar pad to rest the bar on, or you can use a DB instead. Start off with a light weight and then add a little more weight each set. Make sure you lock out your hips at the top and do not arch your lower back.

Side plank rotations – 4 sets 10 reps each side

Move your hips and shoulders together. Keep your core and glutes braced throughout the movement.

Circuit 2

This includes four more exercises. Perform one set on each and move onto the next exercise with a 30-second rest between sets. Do four sets/rounds in total.

Dumbbell or kettlebell goblet squats – 4 sets 15 reps

Keep feet slightly wider than shoulder width apart. Keep your weight close to your chest throughout the squat. Do not arch your lower back. Let your hips break parallel with your knees.

Dumbbells single arm row – 4 sets 10 reps on each arm

Engage your stomach muscles to keep your back flat. Focus on pulling your shoulder blade back and down at the top of the row. The dumbbell should stop just in front of your rib cage. Do not force your moving arm back past your rib cage. You should feel this exercise in your upper back and biceps.

Plank shoulder touch – 4 sets, 10 reps

Get into the plank position, then take it in turns to touch each opposite shoulder (keeping your hips square). Hold for five seconds for each shoulder touch before swapping arms. Imagine there is a cup tea balancing on your lower back.

Dumbbell farmer’s walk – 4 sets, walk 20m

Using a heavy set of dumbbells, walk in a straight line with your stomach and bottom muscles tensed. Keep your shoulders pulled back and chest up. Make sure you lift and lower the dumbbell up and down with the same technique as a good deadlift.