Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Men's Fitness Guide

fat loss • This kit-free workout plan will get you shredded in just eight weeks

fat loss WARM-UP AND WARM-DOWN • Warming up and warming down are crucial for minimising injury risks and getting the most out of your workout. Perform the warm-up circuits below before all of the workouts in this plan, and the warm-down routines afterwards.

1a Wrist roll

1b Kneeling ankle rocker

1c Standing one-leg slide around

1d Standing leg weight shift and low reach

1e Stepping torso rotation

1f Deep ape sit with side to side reach

1g Four-point crab lift

2a Loaded beast stretch

2b Ankle grab hip raise hold

2c Wide leg sit and reach hold

2d Figure four hold

fat loss WORKOUT 1a MOBILITY • Mobility exercises target key joints of the body which need to move freely. Performed back-to-back they offer a great way of burning extra fat. Complete the entire circuit, rest for 60 seconds if required and repeat for a total of 20 minutes.

1 Wrist roll

2 Kneeling ankle rocker

3 Standing one leg slide around

4 Standing leg weight shift and low reach

5 Stepping torso rotation

6 Deep ape sit with side to side reach

7 Four-point crab lift

8 Standing straight leg walk out to hip drop

9 Open arms reach to cross

fat loss WORKOUT 1b CONDITIONING • Bodyweight cardio conditioning moves are second to none for fat loss because they're often done at a high intensity and are fully weight-bearing – which results in more intense muscle activation. What's more, your trunk muscles are always required to fire, resulting in extra abs work. Complete the entire circuit, rest for 30 seconds if required and repeat for a total of ten minutes.

1 Floor bunny hops

2 High knees and rope climber

3 Alternating angled mountain climber

4 12-3-6-9 repeater jump

fat loss WORKOUT 2a STABILITY • Stability exercises are pivotal for strong, stable foundations, and without this, form and the amount of force you're able to apply can be compromised. Teaching the stabilising muscles to fire around key joints such as the shoulders and spine allows training to be pushed to greater intensities during strength and power work. Complete the entire circuit, rest for 60 seconds if required and repeat for a total of 15 minutes.

1 Static beast hold

2 Static crab

3 Standing one-leg tuck hold

2 High hip beast hold

5 One-leg bridge hold

fat loss WORKOUT 2b CONDITIONING • Bodyweight cardio conditioning exercises are excellent for fat loss because they're often fully weight-bearing, which requires greater muscle activation. What's more, they're constantly firing your trunk muscles, resulting in extra abs work. Complete the entire circuit, rest for 30 seconds if required, and repeat for a total of 15 minutes.

1 Sergeant jump

2 Alternating loaded beast to front step

3 On the spot sprint

4 Three-point side-to-side leg kicks

fat loss WORKOUT 3a STRENGTH • It should go without saying that strength training is fundamental to a lean and hard physique. Recruiting muscle fibres via high levels of force generation stimulates growth, and here you'll achieve this with bodyweight moves, which deliberately use 'leverage' as a training variable. Complete the entire circuit,...