Up the tempo to target fat burning

THIS week my circuit is all about speed and tempo. It’s down to you as an individual to focus and push yourself to the speed you wish to maintain.

THIS week my circuit is all about speed and tempo. It’s down to you as an individual to focus and push yourself to the speed you wish to maintain.

With everyone’s fitness level at a different stage, my circuits allow you exercise at your own speed, therefore anyone can participate, especially as there are easier versions shown for each.

Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.

David Fairlamb’s Fat Attack Circuit

Duration: 20 to 25 minutes

Time per station: 20 to 25 seconds

Rest time between stations: 15 seconds

Rest time between circuits: 90 seconds

What you need: A seat or bench for the tricep dips and some dumbbells or bands if you have any.

Warm up and cool down: 4 to 5 minutes walk or jog exaggerating the arm movements to warm the body up.

Be sensible on your first circuit until you feel fully warm.

Cool down with an easy walk or jog on the spot followed by some stretching, see my warm up video. Session time starts after your warm up.


Focus on good tempo and speed – click here to check my videos for all the demonstrations.

Quick Knees: Drive your arms and legs as quickly as possible.

If you have a mini trampoline use that rather than the hard surface

Front Crawl: Bend your knees slightly and lean forward from the hips with a straight back, work your arms in a quick front crawl motion

Baby Jumps: Small jumps making sure you land softly, then straight back to the jump. If you struggle with the jump a squat is fine.

Bicep Curls: Using dumbbells, bands or without weight. Keep your elbows stable throughout the exercise.

High Knees: Lifting your knees as high as possible.

Like the quick knees, if you have a trampoline use it

Tricep Dips (back of arms): Use a seat or bench. Keep your legs bent and your back straight.

As you perform the movement your back need to stay close to the seat

Knee Thrusts: Quick leg movements trying to keep the full range of movement throughout

Breast Stroke: Big wide movements keeping your elbows up.

When you have completed 25 seconds do the same movement in reverse.

Find out more about David Fairlamb Fitness Consultants - www.davidfairlambfitness.co.uk or call 0771 3640899

David's weight loss tip

You may be eating and snacking far more than you think. Record a week’s food diary, analyse it, and make the necessary improvements for the following week

Nutrition Corner

Eat by colour not calories – add three or four bright colours of fresh food such as leafy greens, peppers, tomatoes etc with a decent portion of protein. Fresh, healthy food is the only way forward for losing weight and staying healthy.


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