Summer Scorcher Workout To Melt Fat And Increase Fitness

As summer approaches there's always more pressure to lose the excess pounds and look your best for beach trips and holidays. Try this summer scorcher workout which is guaranteed to burn tons of calories and get you fit for summer.

How it works

This is a type of circuit workout, but instead of doing each exercise for a certain amount of time, you do a set number of reps and use a stop watch to time how long it takes you to complete the entire workout. Once you've completed it, try it again the following week to see if you can improve on your time!

For the first exercise, you do 10 reps. Then 9 reps for the second exercise, 8 reps for the third, then 7 reps, 6 reps, then 5. After the 5 rep exercise, you go back up; so you do the 6 rep exercise again, then 7, then 8, 9, 10.

You can rest whenever you need and for as long as you need. The point is to keep doing the workout each week and improve your fitness so that after a while, you don't need to rest as much (if at all!) and can smash through the workout in a much quicker time than your first attempt. 

The exercises

This is a complete full-body workout and will target every part of your body so that you get great all-round tone while also working your lungs and heart to improve your fitness and burn maximum calories. This workout includes some weighted exercises and some body weight exercises. All of these exercises can be done at the gym or at home, so long as you have dumbbells and a kettlebell at your disposal. 

10 reps - Dumbbell Burpees

For this exercise you will need a pair of dumbbells in a fairly light weight. Anything from 2kg to 6kg will be plenty. Hold one dumbbell in each hand, bend down so that they rest on the floor, then jump your legs back while still holding the dumbbells in place. Jump your legs back in and stand up with the dumbbells still by your side. As you stand fully upright, push both dumbbells to the ceiling and then return to your starting position. That's one rep. 

9 reps - Jumping Lunges

Drop into a lunge on one leg, then jump into a lunge on the other leg. Use your arms to help with balance and momentum and make sure you keep good form on each and every lunge. One rep is a lunge on each leg, so you will do 18 lunges in total.

8 reps - Kettlebell Swings

This exercise is a classic and for good reason, it works the back and core while also targeting the legs and arms. Use a heavy enough weight and you'll be feeling the effects in your lungs and heart too!

Start by holding a kettlebell with both hands in front of you. Bend your knees and swing the kettlebell between your legs and then up above your head. You can swing it high than eye level, but shoulder-level is safest, especially if you are a beginner. Keep the movement controlled throughout and do not let the kettlebell pull your shoulders forward as it swings down each time. Keep your back straight and your core tight. 8 reps!

7 reps - Jumping Squats

This exercise will target all parts of your legs and give you great tone and definition while also challenging your cardio fitness. Drop into a squat, then as you come up, jump as high as possible. Keep your ankles and knees flexible and try to make the movement as fluid as possible. As with the jumping lunges, use your arms for momentum and to help with balance.

6 reps - Inch Worm With Upright Row

To start this exercise, place your kettlebell on the floor in front of you, keep it the same weight as you used for the kettlebell swings. Bend your legs and pick up the kettlebell while keeping your chest up and looking ahead. Stand up and pull the kettlebell up to your chin, keeping your elbows high and squeezing your upper back.

As you lower the kettlebell, put it back down on the floor, then - keeping your feet firmly planted - walk your hands forward along the floor until you are in a press up position. Then, walk your hands back in and pick the kettlebell back up. This is 1 rep.

5 reps - Burpees

Enjoy the pain!

Once you've done these exercises, go back up the ladder, so after the burpees do another 6 inch worms, then 7 jumping squats etc. 

Your time

Compare your times to get an idea of how you did!

Beginner - a beginner will do well to finish inside 20 minutes

Intermediate - someone with intermediate fitness would do well to finish between 10-15 minutes

Advanced - someone who trains regularly should be able to complete this workout in under 10 minutes

Elite - an elite athlete should be able to complete this circuit in under 5 minutes