Metabolism-boosting dumbbell complex

(Image credit: Unknown)

This 72-rep super-circuit, originally invented by functional training guru Gary Gray, is one of top strength coach Santana’s favourite protocols for getting a serious fat-burning workout done in limited time. It won't only help you burn fat while doing the workout. The lack of rest between moves means your body's energy conversion systems will be firing on all cylinders, and will continue to convert fat into energy for hours after you've finished it.
Warm up with a 10-minute row or jog on the treadmill, then do all the moves below without stopping, doing three reps each side. Take a 60-second rest, then do another circuit – if you can. Santana recommends using 6-10kg dumb-bells, which may seem light, but it definitely won’t after the first round!

  • Alternating overhead press
  • Y press
  • Rotating press
  • Dumbbell curl
  • Bent-over row
  • Cross uppercut
  • Forward reaching lunge
  • Lateral reaching lunge
  • Rotational reaching lunge
  • Forward reaching lunge to press
  • Lateral reaching lunge to press
  • Rotational reaching lunge to press
Joel Snape

From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.