Intense fat-burning six pack workout

Sets: 3

Reps: 12

Rest: 60 seconds

Lie on your side with your right leg on top of your left. Put your right hand behind your head, elbow flared out, and the other on the floor in front of you for balance. Contract your obliques to bring your right leg and elbow together, then slowly lower. Perform all your reps on one side before swapping.

Sets: 2

Reps: 60 seconds each side

Rest: 60 seconds

Lie down on your front with hands up by your ears. Raise your arms, chest and legs and pause. Twist your torso to one side, raising your elbow upwards. Return to start position and repeat on other side. 

Sets: 3

Reps: 30 seconds at maximum intensity

Rest: 60 seconds

Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

Sets: 3

Reps: 12

Lie down on a flat bench holding two dumbbells above your head with your arms fully extended, palms facing the ceiling. Keeping your elbows slightly bent and your arms parallel to the floor throughout, move the weights in a semi circle round to beside your thighs. Reverse the movement and repeat.

Sets: 3

Reps: 45 seconds

Rest: 45 seconds

Get in a press-up position but with your arms as far in front of your head as you can reach. Hold yourself there with your arms fully extended. Make sure your back is straight and hold for the alloted time.

Sets: 3

Reps: 45 seconds

Rest: 45 seconds

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.