Burn fat fast with the BodyBlitz Grand Champion's favourite circuit workout.

WALKING LUNGES

Stand in an open area such as a hallway with your feet shoulder-width apart and hold a dumbbell or medicine ball directly above your head. Take a large step forward, bending both knees until your front thigh is parallel with the floor and the back knee almost touches it. Push off with the front leg, return to the upright position and repeat with your other leg, moving forwards as you do so. Repeat 30 times on each leg, changing directions as necessary.

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Move on to the next exercise without a break.

BENCH CRUNCHES

Sit on the edge of a bench with your hands grasping the edge on each side of your hips. Lean back at an angle of approximately 30 degrees and hold your legs directly in front with you feet off the floor. Inhale and bring the knees to the chest while bringing your torso to the vertical position. Return to the initial position while exhaling and begin again, repeating 30 times.

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Move on to the next exercise without a break.

STAIR CLIMBING

Set a timer for five minutes and run up and down a flight of stairs as fast as possible. If you don't have a staircase, use a single step, remaining in the forward position.

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Move on to the next exercise without a break.

BENCH STEP-UPS

Standing in front of a bench or chair holding a dumbbell at each side, step up onto it with your right leg and bring your left leg up to follow. Return back to the floor, leading with your right leg and repeat 20 times.

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Move on to the next exercise without a break.

MOUNTAIN CLIMBERS

Lie face down on the floor with your palms in line with your shoulders. Push up so that your arms are at 90 degrees to the floor, your feet are on their toes and your body is rigid. Bring your right knee up to your chest while keeping your left leg straight. Change sides by straightening your right leg and bringing your left knee to your chest. Repeat 15 times on each leg, aiming for swift continual movement between each leg change.

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Move on to the next exercise without a break.

THROW SQUATS

Stand approximately 1½ metres away from a wall, holding a medicine ball with both hands at shoulder height. Throw the ball hard against the wall, aiming to catch it at shoulder height. As soon as you have caught the ball, squat down until your thighs are parallel with the floor. Return to the start position and begin again, repeating 30 times.

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Continue to repeat all the exercises in the circuit until you have
reached your desired work-out time.