Interval Training Workout 3

Perform the circuit once through to warm-up, then 3 times through as fast a possible. Rest 60 seconds after each circuit, but don’t rest after each individual exercise.

Equipment needed

• 1 x Dumbell (weight depends on your fitness levels but start with 10kg if you’re a man,  6kg if you’re a women)
• 3 x resistance bands (ideally use 3 but you can perform this with just 1. I’ll give you alternatives if you don’t have any)

The workout

1. 15 x burpees
2. 10 x one-arm dumbbell snatch (10 each side)
3. 15 box jumps
4. 8 pull-ups (pronated grip – that means back of hands towards you, fingers facing away)
5. 10 resistance band sprints
6. 20 kettlebell swings (use the dumbell, holding it at one end)

Rest 60 seconds then repeat twice more.

No equipment alternative

• Replace one-arm dumbbell snatch with single-leg deadlifts
• Replace pull-ups with
• Replace resistance band sprints with 1 x 100m sprint if outside or running on the spot with high knees for 20 seconds if inside.
• Replace kettlebell swings with prisoner squats

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Tags: circuit, fat loss