Extra Fat Burner Challenge

IF YOU’RE A NON GYM-GOER

Extra fat-burner Four-Point Weight Walks

Place four cones 9m apart. At the first, perform 10 bicep curls. Walk to the next for 10 dumb-bell squats. At the third, do 10 bent-over rows. Finish with 10 overhead presses. Perfect form-Try to keep up on your toes.
WHEN YOU DON’T HAVE ANY WEIGHTS

Extra fat-burner Bodyweight Challenge

Drop into a squat, then jump up into the air and land in a crouched position. Jump into a press-up position, do a press-up, then jump up. Do as many as you can in 60 seconds. Perfect Form-Jump as high as you can.

IF YOU LOVE CARDIO

Extra fat-burner Lateral Speed Steps

Stand on a step and, one foot at a time, step off to one side then the other as many times as possible in 60 seconds. Rest, repeat. Perfect form-Step faster but keep your upper body relaxed and upright.