The 45-minute workout to burn fat and build muscles

The 45-minute workout to burn fat and build muscles

Start your day with a bang; you only need 45 minutes to get through this metabolic menace, making it perfect for a anyone who is short on time but has a goal of looking shredded. By using the foundation moves of weightlifting to shunt blood from the top half of your body to the bottom and back, you’ll keep your metabolism torching fat all day long. In fact, your weight loss is about to go nuclear.

Instructions

Perform one set of each exercise, including the designated rest time, then repeat the circuit once you’ve completed all the exercises

Barbell lunge

 

Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.

Barbell bent over row

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

Barbell bench press

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

Front squat

Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.

Dumbbell standing shoulder press

Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

Barbell dead lift

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

Lying dumbbell triceps extension

Grab a pair of dumbbells and sit on the end of a flat bench. Lie back and raise the dumbbells above your head using a neutral grip, palms facing each other. Bending at the elbows and keeping your upper arms set, lower the dumbbells until they are about level with your ears. Squeeze your triceps and raise the dumbbells back to the starting position.

Dips

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.