Burn fat and lose weight for summer with this 20-minute workout from Ben Richards.


Medicine ball slams - Fat-burning exercises for summer - Women's Health & Fitness

How it works

By trading up from steady-state cardio to high-intensity intervals (HIIT), you’ll force your body into an alternative biological sequence, prompting it to burn more fat, retain muscle mass and increase metabolism.

What you’ll need
» Barbell
» Kettlebell
» Medicine bal

TIP: Select your weights based on your level of ability to execute each move with full range of motion and correct technique.

The rules
1. Complete exercises in order for time
2. Thirty seconds rest between each exercise
3. Complete a second round after a three-minute recovery, attempting to match the first round time or better

Exercise 1: Medicine ball slams (pictured)


An explosive move designed to develop speed and power in the back muscles while increasing the heart rate.

a.    Stand with your feet shoulder-width apart, knees slightly bent and a medicine ball held overhead.
b.    Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs.
c.    If possible, catch the ball as it bounces from the floor. If there’s no bounce at all, keep the ab muscles engaged, squat down and pick the ball up from the floor.
d.    Lift the medicine ball back to the starting position and repeat.