Find your slimmer, leaner and healthier you by burning away unwanted body fat with a bespoke personal training for weight loss fitness regime. Feel good in your swimsuit and say “bye-bye” to squeezing into your favourite pair of jeans with our expert personal trainers’ rapid fat loss programme. 


Written by

Chris Nicklin is a certified Personal Trainer with over 7 years' experience, and the owner of Nxtep Personal Training. Chris qualified from Edge Hill University with a Bachelor of Science (BSc) degree in Sports Coaching and Performance Development, and has delivered over ten thousand one-to-one Personal Training sessions.

Updated 1/09/2023

It is widely accepted that being overweight is a major risk factor in developing serious physiological and psychological health problems such as heart disease, hypertension, depression, type 2 diabetes, anxiety, high cholesterol, low self-esteem and some cancers.

As a result of this relationship between poor health and increased body weight, more people than ever want to lose weight, reduce body fat or simply feel slimmer and fit into their jeans.

The first thing to realise is that reducing body fat is always achievable. At Nxtep we strive for long term, healthy weight loss through personalised, structured training plans and supporting nutritional guidance.

We will help you achieve and maintain your desired body weight, by setting you fitness goals, giving you specific diet and exercise plans, and by being your personal cheerleader on your weight loss journey. You’ll have one-on-one guidance from your trainer to help keep you on track, make sure you’re training correctly, hold you accountable and keep you motivated on your fitness journey and ensure you get the incredible results we know you’re capable of!


Check out our great Google reviews!

Paul CorriganPaul Corrigan
12:26 10 Mar 24
Sadly I'm leaving the area and would love to take Nxtep with me. I attend the small classes. Chris has created a unique venue that would be hard to match anywhere. The environment is warm and friendly. The sports science work that Chris does behind the scenes to prepare the classes is immense, so that we don't have to worry about it. Just plug and go. Though education is always at hand if required. The classes can be hard work (results driven) but always fun. The equipment is of the highest standard. I've always been around sports but have never experienced anything so positive and rewarding. At 57 there is no way I would ever have thought I'd lift such heavy weights or complete these vigorous exercises. Chris gets you there incrementally and safely but always with great humour. He uses a truly interactive App that plots your progress. A fitness App that actually works, who knew!!Also the clients are lovely and incredibly supportive of each other. Well bloody done Chris!
Aidan McGearyAidan McGeary
07:50 27 Feb 24
Over the past alomost 3 years, Nxtep has been central to my personal growth. Chris and his clients make up a fantastic community of people who have helped me develop in many ways. No one lifts a single kg on my behalf or runs a step for me, but as part of a positive and nurturing environment I have been able to consistently, week in, week out, exceed my expactations of what I am capable of. The Physical and mental benefits I have experienced since being a part of this community have been game changing and I owe them a great deal. Aidan.
Alana McgladeAlana Mcglade
17:44 20 Feb 24
Chris has been absolutely amazing at supporting me on my fitness journey. Everything is tailored to the individual so it suits everyone no matter what stage you're at. There's a really supportive environment that I haven't experienced elsewhere and the flexibility Chris has shown to me when needed has been amazing. Would never go anywhere else now!
Ashleigh PattersonAshleigh Patterson
20:07 18 Feb 24
CHRIS AND LUCA YOU ARE AMAZING AT WHAT YOU DO.At one point i couldnt walk up the stairs... after been hospitalized and locked in a room for nearly a month at pinderfields I was diagnosed with severe asthma to been under observation for COPD at 30 years old and still living everyday with it now, I decided to make a change. I moved to Cheshire I joined @nxtepknutsford and in a matter of months I was competing at @turfgames with the gym familyI cannot thank everyone enough who has been on my journeyNow at 32 I can lift 110kg on a deadliftI can run .... some sort of distance and always improving as much as my lungs will carry me.Never give up and push to be betterWe saw. We came. I conquered! 🏆
Steven ThompsonSteven Thompson
07:40 15 Feb 24
The model works for me , small group of less than 6 with a dedicated trainer . Have used gyms for many years but this model works for me . Complete professional instruction at all times . All about correct technique and protecting back etc . Plus there is no escape - maximising every session and getting maximum benefits . A real community approach .
deborah walkerdeborah walker
10:08 12 Feb 24
Always a great session with Chris .Come away feeling fab
Iain FountainIain Fountain
12:04 06 Feb 24
Have been training regularly each week since October at Nxtep and just wanted to give some feedback on my experience which has been nothing short than excellent. Chris, Luca and the team have provided one and one expertise, techniques, dietary plans to help with weight loss, build lean muscle and improve fitness. Can’t shout their praises enough. Good job Nxtep.
Hannah ThrelfallHannah Threlfall
14:10 10 Nov 23
I signed up for the 6 week body transformation initially to help me get my pre baby body back after gaining a lot of weight through pregnancy. I lost 8.6kgs in the 6 weeks and have since renewed my membership to continue with my progress and I’m almost down 10kgs in total only 2kgs away from my pre pregnancy weight. I have always hated going to the gym and would dread going initially but now I am 8 weeks in, training 3x per week and feeling fitter and much happier in myself it is something I definitely want to continue. I feel it has really changed my lifestyle and I am making healthier choices everyday with a much more positive outlook, my family have commented that the old Hannah is back as before I felt I’d lost myself since becoming a mum for the first time. Chris and Luca are incredibly knowledgeable about anatomy which was very important to me after having a C-section and I have seen huge improvements in my core and lower back stability. I am also enjoying the new friends I am making from the sessions and never thought I’d say it but I’m looking forward to continuing the training long term and being in the best shape of my life!!
Katie MorrisKatie Morris
08:05 15 Sep 23
I've really enjoyed the community at Nxtep. I've never been this thrilled get up before 7am to attend the gym. Chris and Luca are brilliant and I feel I've come so far in the year since I started coming. Looking forward to more progress and the pride that comes with working hard
Lesley SneesbyLesley Sneesby
08:04 15 Sep 23
Thank you Chris and Luca for your amazing help, guidance and support in such a welcoming environment at Nxtep
15:47 03 May 23
I initially joined Nxtep to get a better grip on my fitness levels after yo-yoing for years with sporadic classes and runs. It was an excellent decision as the sessions are three times a week which quickly got me in a good rhythm. Chris and Luca are both fantastic and very patient with a newbie like myself who had never lifted weights before. They have really helped me understand fitness and weight lifting a lot better. They also adjusted any exercises based on my capabilities as I had an injured shoulder for a while, and with the rehab exercises they gave me that’s now back to normal. I can’t recommend Nxtep enough!
15:38 04 Aug 22
I've been working with the guys at Nxtep for about a year now; I originally joined thinking it would be a short-term thing to lose weight for my wedding.A year later and I'm married, 12kg lighter than when I first started, lifting much heavier weights and am in much better shape in general. Chris and Luca have been amazing with my training; they always challenge me to try new things and to push further, which is really helpful for someone who's training has always seemed to plateau in the past.They've also taught me about health and fitness as a lifestyle; there's so much more to it than lifting some weights or constantly being on a diet, and they always keep things new, fun and flexible. They're also really helpful and approachable guys; I've messaged them lots of times to ask for training tips and advice when I'm going to the gym outside of training hours, and they're always more than happy to help.
Jackie KingJackie King
19:38 17 May 22
I first met Chris in January 2020. I was 12 weeks pregnant with my first child. As a trained dancer, and teacher I was hoping to maintain my levels of fitness whilst minimising the risks of my pregnancy. My early dance training concentrated on training my limbs, while often neglecting my ‘centre’ or ‘core’. It wasn’t until a back injury in 2012 due to weak lower back muscles that my approach to training changed. When I first found out about my pregnancy, I worried about my back and how to keep it strong.Chris helped me through my pregnancy teaching me safe ways of keeping my core strong, helping with my postural alignment as well as addressing some muscular imbalances that I wasn’t aware I had. Most importantly, Chris gave me the confidence to continue training through pregnancy. I knew I was in safe hands. Chris is phenomenally knowledgeable in how our bodies work.May 2022, I am currently pregnant with my second child and still continuing to train with Chris at Nxtep. Luca has also joined the team and is a fantastic addition. They are a great team, and I am very lucky to be trained by them both. I would highly recommend anyone thinking about pre or post natal pregnancy training to consider Nxtep.
Sean WSean W
12:09 02 Apr 22
Before starting at Nxtep I would go through a cycle of starting to get fit, injuring my back, then avoiding exercise for fear of making it worse. The same happened when I started here, with my over eagerness to improve leading to the same old injury. Chris and Luca kept me motivated and coached me through the recovery process, allowing me to strengthen the areas susceptible to injury and enabling me to carry on where I’d previously have given up. Now I’m lifting ~100kg more than when I first started and the past few years of persistent back injury seem a distant memory. The guys have helped me with my nutrition, my outlook and overcoming what I previously thought I couldn’t. I can’t thank them both enough!
Paul KennedyPaul Kennedy
22:59 05 Nov 21
I’ve been working with Chris and the team at Nxtep, and the initially just wanted to get stronger and fitter somewhere local when the gym near work was no longer an option due to the pandemic. I know feel really confident handling weights and my diet. I recently saw myself in a film from before I started at Nxtep and other people couldn’t recognise me from me who didn’t know me well so, it definitely works! Highly recommended.
Jordan CraigJordan Craig
20:45 05 Aug 21
Training at Nxtep during Covid was tricky but Chris and Luca made it work! Started with training outdoors in the carpark before we were allowed to move indoors, it was always fun and I feel I made real progress.It never felt just like a business and always felt more caring, I was also doing it as part of my DofE to which Luca/Chris were very helpful with.I've had to stop due to other focuses in life but I've got some real fond memories of the time and am hoping to go back later if I can!
ryan unwinryan unwin
20:29 28 Jul 21
Great personal trainer, his sessions are great and really push you into great mindset to achieve your goals, great knowledge of the body aswell! Would definitely recommend!!
David VDavid V
17:54 22 Oct 20
Wanted to improve all round fitness especially strength and conditioning so contacted & met with Chris.....was very impressed with his approach and was motivated to getting started & looking forward to the challengeChris was fundamental to me in making the nutrition and exercise changes required to achieve goals.... inspiring, motivational, encouraging & supportive he is great to work with......regular tracking & updates help me to stay focused..... Chris is easy to get along with and the sessions are challenging but enjoyable.....

At Nxtep your trainer will help you:

  • Get the results you want, by building a programme that will help you transform your body and lose the weight you’re aiming to
  • Create a weight loss diet plan by assessing your eating habits and determining how these can be modified to reduce energy intake whilst still consuming all the essential nutrients still eating foods you love. Say goodbye to fad diets!
  • Undertake a structured exercise programme specifically written for you to increase energy expenditure and increase or maintain muscle mass
  • Establish realistic lifestyle goals and body fat targets to maintain motivation to keep up the hard work and get you the fat loss results you’re aiming for
  • Develop your weight loss personal exercise programme by including different training methods and exercise choices to maintain progression and enjoyment

Personal Training to Help You Lose Weight

Enjoyment and goal achievement are key factors in training for fat loss. You will receive full care and attention from our team of expert trainers, all with years of personal training under their belt, and you can be reassured that your Personal Exercise Programme will be written specifically to suit you and your fitness experience. Building reliable and trusting relationships is fundamental to the success at Nxtep. Come in for a free consultation with one of our expert personal trainers and we’ll assess your training experience, current fitness levels, and put together a weight loss plan that will get your the results you want, lose weight and keep it off.

What you eat and how much you eat (energy intake) together with the type of exercise you do and how much you do (energy expenditure) are the key lifestyle habits which will determine your weight loss or weight gain.


Weight Loss Coach For Obese People

Obesity has become a major health problem worldwide. According to the World Health Organization, over 1 billion adults are overweight and 300 million are obese. Obesity increases the risk of heart disease, stroke, diabetes, some cancers, arthritis, sleep apnea, breathing problems, gallbladder disease, osteoarthritis, gout, and depression. If you are overweight or obese, you should try to get at least some physical activity, even if it’s not enough to lose fat. This is because physical activity has other health benefits, like lowering the risk of type 2 diabetes and heart disease. But being overweight or obese can make it hard to get yourself into the mindset of exercising – which is where we can help.

Is Personal Training Suitable For Obese People?

Yes – PT is ideal for anyone who wants to improve their health and fitness, but it’s ideal for obese people, who can find it extremely daunting to start exercising on their own with no guidance. Our personal trainers are patient, kind and understanding, and know exactly which exercises are best suited for each individual person. We will design workouts specifically tailored to suit your individual needs, whether you’re overweight, obese or you’re just out of shape. If you want to alter your body composition, improve your cardio fitness, gain muscle mass or just feel better about yourself, PT can help.

How Often Should an Obese Person Workout?

Adults who are overweight or obese should aim for at least 30 minutes of moderate-intensity exercise at least 5 days a week. This can be done in short sessions such as 10 – 15 minutes, with recovery in between. For people who are already doing this much physical activity, increasing it is a good way to lose body fat. To put it in numbers, most people think that you need to use about 3,500 kcal of energy to lose 1 pound (0.45 kg) of body fat, so 30 min of moderate exercise, 5 times per week should achieve this. It sounds complicated doesn’t it? But if you hire a personal trainer, this takes all of the maths and the thought process out of this – you simply need to turn up, and we’ll help you with the rest.

Should an Obese Person Lift Weights or Focus on Cardio?

The answer is both! If you do more than 100 – 150 minutes of cardio each week, it is more beneficial than weight training at reducing body fat. The trade off is that cardio is less effective in building muscle than strength training, so for anyone, including someone obese, it’s best to do a mix of both.

Even though a weight-training session normally doesn’t burn as many calories as a cardio one, it has other significant advantages. For instance, weight training burns more calories at rest than cardio does, and muscle burns more than certain other tissues, such as fat. As a result, it is often believed that adding muscle is the secret to raising your resting metabolism, e.g. the amount of calories you burn when at rest.

But weightlifting also offers additional significant advantages for calorie burning. In particular, studies have shown that, in comparison to a cardio activity, you use more calories in the hours that follow a weight training session. While no similar rise has been seen with cardio, there are cases of resting metabolism remaining raised for up to 35 hours following weight training.

This suggests that lifting weights has calorie-burning advantages outside of physical activity. The simple rule of thumb is that for the majority of exercises, working out harder will result in more calories burned later.


The basics of weight loss training

1. Track your calorie intake

You won’t obtain the results you want if you don’t pay attention to what you eat throughout the day.

For someone attempting to reduce their weight, knowing what a suitable portion size is can be crucial. The general objective is to eat modest portions of food. Aim for a larger breakfast though – for a man this could include four whole eggs, one piece of whole-wheat bread, and one avocado. Then follow this with a medium-sized lunch, such as baked salmon with half a sweet potato and a salad. Then finish the day with a light meal like grilled chicken or turkey with steamed veggies.

Nutrient-dense meals are critical in giving your body the nutrients it needs while ingesting less calories. You should also cut out sugar as much as possible, since sugar is a major source of inflammation.

You should also drink plenty of water if trying to lose weight. Water can be beneficial in the weight-loss process as it’s calorie-free, helps you burn more calories, and may even help you slim down if taken before meals. When you substitute sugary drinks with water, the advantages are considerably larger. It is a simple technique to reduce sugar and calories.

Fat loss programs at Nxtep include a bespoke nutrition plan, designed to facilitate your weight loss alongside the workouts.

Track your calorie intake


2. Increase the intensity

Stick to weight training throughout your exercises, but include some cardio as well (more on this below). If you’re training for a competition or something similar, though, you should maximise the aerobic element of your strength training. So rest less between intervals, do more scheduled intervals and do a greater rep range.

You may also increase the number of interval-based endurance exercises you complete, including sprints and greater distances. If you want to shed the pounds, conditioning activities like using a ski erg machine (which we often include in a training session at Nxtep), burpees, or rope work are better than heavy lifting.

clapping push ups


3. Cardio exercises to burn the fat

If your abdominal muscles are hidden behind excess body fat, no amount of crunching will help.

Cardio exercise is essential for calorie burning and fat loss. Cycling and walking are two low-impact cardio exercises that I often suggest to my clients to do when they’re looking for light exercise outside of a training session.

When it comes to burning calories and reducing weight, walking is one of the most underappreciated kinds of exercise. Another excellent calorie-burning workout is riding a bike or utilising a cycling machine. Cycling works your core and lower body while also raising your heart rate. If you’re using a spin bike machine, consider interval training by varying the speed and inclination. If you want to go for a bike ride outdoors, choose a route with hills and vary your pace to keep things interesting. See more great fat burning exercises below – many of which will be included in your weight loss training programme.

cardio exercise on bike


4. Strength training to build muscle

Cardio cannot do it alone however – research shows that a combination of strength training and cardio exercise works best for weight loss. Strength training helps build muscle, which burn fats and speeds up the metabolism. Plus, muscle burns more calories than fat, so building muscle helps us burn more at rest, which will also help aid in weight loss. And many strength training exercises engage the core, which will help strengthen the abdominal area and increase muscle tone in the midsection.

man lifting barbell


Are there exercises which specifically target belly fat?

The belly is the part of the body that many people are most self-conscious about, so “how can I reduce weight around my belly?” is the most frequent question I get as a personal trainer and weight-loss coach.

I’m often asked whether there are any particular exercises or techniques that will aid with weight loss in the middle.

Unfortunately, the short answer is no – there are no secret techniques that will help you lose fat on your stomach. But a mix of strength, cardio, and ab workouts will help you reduce body fat all over, including around your stomach.

While there are no magic techniques that will help you lose fat in a particular location, there are several things you can do to assist you lose fat around your midriff over time.

Therefore I recommend concentrating on weight reduction in general, considering that lowering weight generally will result in fat loss around the waist.

As mentioned above, it’s crucial to remember that talking about weight reduction is difficult without mentioning diet. Taking stock of what you’re eating and swapping processed carbohydrates and sweets for nutritious foods always helps minimise bloat and reduce waist size.

Great exercises for weight loss

When many people think of getting in shape, one of the first things that comes to mind is getting a toned and taut tummy. However, doing hundreds of crunches every day isn’t the best way to lose fat. In fact, as mentioned above, exercises that reduce fat in just one area of the body just don’t exist.

Spot reduction may not be a viable approach to losing fat around your waist, but there are some great core-focused exercises that will torch fat all over the body, resulting in a strong and more chiselled core. Doing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat.

Please note: It’s absolutely true that you can’t outrun a less-than-nutritious diet – e.g. no matter how much exercise you are doing, if your diet is poor, you will not see results. Eating healthy, vitamin-rich foods and a balanced diet play a big role in overall fitness and helping you reach your goals. At Nxtep, your weight loss training programme includes a bespoke diet plan designed specifically for you and your weight loss goals.

Here are some of the great workouts and exercises to burn fat and lose weight that you can expect to be doing as a part of your personal programme (and also some you can do in your spare time!):


This workout targets your core, shoulders, chest, lats, quads and triceps. Burpees will get your heart racing since they feature intense plyometric action.

How to do burpees: Start by standing with your feet shoulder-distance apart and drop your body toward the ground and into a low squatting position by sending your hips back. Then, with your hands just outside of your feet, hop backwards until your chest touches the floor. Lift your body into a plank by pressing your hands into the floor, then hop your feet slightly outside of your hands. Stand with your weight in your heels and jump powerfully into the air with your arms.

Mountain Climbers

This moving plank exercise, like burpees, is another of the great fat burning exercises since it stimulates your core as well as a variety of other body muscles.

How to do mountain climbers: Put your wrists exactly beneath your shoulders in a high-plank stance. Draw your belly button in toward your spine and keep your core firm. Bring your right knee to your chest and then return to plank position. Then, push your left knee toward your chest and return it to its original position. Alternate sides as needed.

Side-to-Side Medicine Ball Slams

Medicine ball slams are a high-intensity, explosive, and metabolic workout that works many muscle groups. The obliques, hamstrings, quads, biceps, and shoulders are the major movers of this exercise on the surface, but as time goes on and fatigue sets in, practically every other muscle in the body may get engaged as a secondary mover in some capacity.

How to do a lateral medicine ball slam: With the medicine ball on one side, stand with your feet approximately shoulder-width apart. Pick up the ball and smack it a few inches away from your little toe while rotating your body. To catch the ball on one bounce, swivel your feet and bend your back knee as you enter into a split squat stance. Switch sides halfway through. As you bring the ball above and to the side, make sure your core is tight.

Overhead Medicine Ball Slams

Overhead medicine ball slams help bolster your core as it adds the effort of fighting gravity into the equation. This exercise also challenges your endurance since each time you take up the ball and carry it above your head, your heart rate increases. Make sure you use a big weighted ball for this workout to get the most out of it.

How to do overhead medicine ball slams: Hold a medicine ball in both hands while standing tall with your feet hip-width apart. Fully stretch your body by reaching both arms above. The ball should be slammed forward and down toward the earth. As you smash the ball down, extend your arms toward the ground, and don’t be afraid to tilt over with your knees bent. Squat down to pick up the ball, then stand back up.

Turkish Get-Ups

This is an all-body workout including the use of a kettlebell. The total-body conditioning motion is very effective, despite its complexity.

How to do a Turkish get-up:

Lie on your side in a fetal posture, holding one kettlebell by the grip with both hands. Roll onto your back and raise the kettlebell with both hands toward the sky until the weight is steady on one loaded side. With your palm facing down, bend your free arm and leg to a 45-degree angle. To securely hold the floor, bring the heel of the weighted side closer to your bottom.

Punch the kettlebell up with the loaded arm while keeping your foot on the floor and rolling onto your free forearm. With the supporting side, don’t shrug your shoulder toward your ear. Make sure your chest is wide open. Raise yourself to a sitting posture by straightening your elbow on the ground. Carry your front leg all the way to the rear. Your rear leg’s shin should be perpendicular to your front leg’s shin to protect your knees.

Arrange your arms in the following order: wrist over elbow, shoulder over elbow over wrist. Raise your torso to bring your upper body to a standing position. Swivel your rear knee such that your back shin and front shin are parallel. Take a deep breath and stand up by gripping the floor with your back toes.

Medicine Ball Burpees

Add a medicine ball to your burpee to enhance the intensity and raise your metabolism to help you hit your fat loss goals.

How to do a medicine ball burpee: Hold a medicine ball in both hands while standing with your feet shoulder-distance apart. Extend the ball aloft, then pound it as hard as you can on the ground, hunching over and pushing your bottom back as you do so. Bend your knees as you hinge over. Return to a high-plank posture by placing your hands on the ground outside of your feet. Maintain a straight line with your body. Then, while squatting, leap your feet back towards the outsides of your hands. Pick up the ball and push it high while standing tall and stretching your body.

Kettlebell Swings

Kettlebell swings are a fundamental ballistic workout that is comparable to broad jumping in that they develop the posterior chain.

How to do a Kettlebell swing: Stand with a kettlebell in front of your feet, a little wider than hip-width apart. Grasp the handle of the kettlebell with both hands. Hike the kettlebell rearward between legs while keeping your back straight.

To stand, press your hips forward and swing the kettlebell overhead while maintaining your core engaged. To begin the next swing, let the kettlebell fall forward and between your legs.

BOSU Ball Planks

You already know that aerobic activities are essential for burning the layer of fat that sits on top of your abdominal muscles. Even if you’re attempting to lose weight, it’s still necessary to focus on your abs. Planking on a BOSU ball is a great way to do this.

Because the BOSU challenges your balance, it’s more difficult than a standard plank with your hands on the floor. Your abs, obliques, and deep transverse abdominal muscles are stimulated when your body strives to regain control while your balance is challenged. Strengthening your core muscles may also help you burn more calories and fat by increasing your metabolism.

How to do a BOSU ball plank: Place the BOSU ball rubber-side down. Hold the sides of the flat surface with both hands, roughly shoulder-distance apart. Hold the plank position for 30 to 45 seconds, gradually increasing the duration as your strength improves.


The sprawl is a full-body workout that works as many muscles as possible while burning calories and sculpting and toning your upper and lower body, particularly your abs. It amplifies the typical burpee by requiring you to put your chest to the ground, then push up to plank while you continue the movement.

How to do a sprawl: Squat down and put your hands on the ground while standing with your feet shoulder-distance apart. Return to a plank position and drop your body to the ground. Push yourself to a plank, then squat with your feet outside of your hands. Get back on your feet. That counts as one rep. Add a leap between each sprawl if you want to burn even more calories.

Abdominal Twists

The Abdominal Twist is a core workout that strengthens oblique (side of your torso) muscles and burns a lot of calories. The motion requires twisting your torso from side to side while keeping a sit-up posture with your feet off the ground, which is usually done with a medicine ball or a plate.

How to do a Russian twist: Sit nice and tall on the floor, knees bent and feet raised off the ground. With your hands at chest level, hold a medicine ball. Now lean backwards with a long, tall spine, your body at a 45-degree angle, and your arms a few inches from your chest. Turn your body to the right, pause, and engage your right oblique muscles, then to the left, wait, and work your left oblique muscles. Note – it should be your rib cage moving, rather than your arms.


While it used to be thought that steady-state cardio sessions were the most efficient for burning fat, we now know that brief, intense bursts of fast-paced cardio (such as completing intervals that alternate between a series of exercises that engage various muscle groups) are much more beneficial.

Example HIIT workout: Once sufficiently warmed up, try to complete as many squats, push-ups, kettlebell swings, or single-arm rows as you can in 30 seconds. After 30 seconds of rest, switch to a new exercise for another 30 seconds. Repeat for a total of ten rounds. Choose any of your favorite exercises, but be sure to alternate between exercises that target various muscle groups to allow some muscles to rest while others are worked.

Incline Running

It’s been shown that running on an uphill rather than a level surface increases overall calories burned by up to 50%. Start by walking for five to ten minutes outdoors on a hill or at the gym on an inclined treadmill. As you crank up the speed, your heart rate should immediately rise.

Example treadmill workout: Walk or jog uphill for five to ten minutes, then speed up your pace and begin running. It doesn’t have to become an all-out sprint, but you should be pushing yourself to the point where you can’t have a conversation. Run for five minutes, then jog for five minutes. For 30 to 45 minutes, alternate between jogging and running for five to ten minutes.


A rowing machine not only raises your heart rate, which helps you burn fat and calories, but it also strengthens muscles in your arms, legs, core, shoulders, and your back.

Example 4 min rowing circuit: Start with rowing for 20 seconds and then resting for 10 seconds. Take a look at how far you went in that time. Rep this process eight times, attempting to improve your distance each time. When you’ve completed this four-minute circuit, row a quick 500 metres and record your time. During your next rowing practice, you should aim to equal or beat that figure.


It’s gentle on your joints, and you’ll engage both your upper and lower bodies while getting a decent aerobic exercise. You’ll also receive the advantages of the water’s resistance. You may reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers by swimming for a half-hour a few times a week. It will also lower your blood pressure and reduce harmful cholesterol.


It may seem unlikely, but 45 to 60 minutes of vigorous walking every day will help your metabolism considerably. It also guarantees that you don’t over-train, which may lead to an increase in cortisol production, a stress hormone linked to belly fat.

If you use your walking routine to decompress after a stressful day or work through emotions that could otherwise stress you out, it’s possible that it’ll help you reduce cortisol levels, which can help you lose belly fat. Brisk walking is also a good strategy to lose weight, especially the belly fat that hides your abdominal muscles. One pound of fat loss per week may be achieved by doing one hour of quick walking every day.

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