Burn Body Fat, Get a Bigger Chest and Spike Your Metabolism With This 20-Minute Home Workout

Use bodyweight 'chaos' movements to hybridise huge metabolic conditioning moves to burn fat and add strength in your legs, chest and shoulders

Traditional ‘supersets’ or circuits ask you to perform a prescribed amount of reps for each movement, before moving onto the next. But to really burn body fat, you need to keep both body and mind guessing. The exercises in this session are compound hybrids - combining two exercises and going back and forth, rep for rep. This makes it impossible to get into an efficient rhythm, ramping up the calorie burn whilst also increasing your speed and coordination.

“This one is all about remaining calm and methodical," says Men's Health Fitness Editor Andrew Tracey. "You’re going to feel like you’re being knocked around all over the place. So pace yourself Slow is smooth, smooth is fast.”

This is a 20-minute alternating EMOM, so work on the first combo at start of the first minute, then the second combo at the start of the next. Then alternate for the full 20 minutes. “The moment you start blasting through the reps, you’re liable to lose your train of thought and miss a rep or two. Instead try to count the beats of each movement and breathe in a controlled pattern," says Tracey. "This one is as much about the connection between your brain and your body as it is torching calories.”

You should be working for around 30-45secs each minute, if you start to drift over that, cut back on the reps to get adequate rest and maintain the quality of the reps.

EVEN MINS: Split-squat jump into burpee

10 reps

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Step back up to a tall standing position before moving into the second half of the combo - the burpee.

Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). This is one complete rep. Move back into your split squat jumps and continue for ten total reps.

ODD MINS - Push-up into two-footed kick-back

Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively before moving into a rep of the second movement in the pairing - the two-footed kick-back.

Do this without dumbbells. From the top of our push-up, jump your feet towards your hands, landing with bent legs, knees slightly off the ground (A). Shift your weight onto your arms and kick your legs back into the air, straightening them as much as you can (B), then land in the start position. This is one rep. Jump your feet back out, straightening your legs ready for your next push-up. Perform 10 total reps.