Triple your metabolism with double-dip circuits

Leave fat biting the dust with these intense circuits that work your body from head to toe to burn hundreds of calories in minutes

Workout 1: In the gym

Perform each move for 20sec, before progressing to the next exercise with as little rest as possible. Take a 40sec break at the end of the circuit, then repeat the routine once more.

1. Goblet squat

If your desk job has left your core weaker than a Greek recovery plan, try this. Hold a dumbbell against your chest, palms up, and squat. U-turn to standing.

2. Press-up with dumbbell row

Because standard press-ups are far too easy. Holding dumbbells on the floor, do a press-up and, at the top, row the right one to your chest. Alternate sides each time.

3. Alternating reverse lunge

Holding two dumbbells as shown, step backwards until your knee brushes the floor. Power through your heel to rise up. This builds strength and stability in your legs.

4. Kettlebell swing

Keep your abs engaged to turn this move into a serious calorie-melter. Bend at the waist and thrust your hips to drive and swing the kettlebell to chest height. Repeat.

5. Spider-man crawl

Make like Peter Parker and drop into a press-up. Step your right leg forwards; place your foot close to your elbow. Now push off your left foot and ‘crawl’ forwards.

6. Inverted row

Grab a barbell in a power rack with an overhand grip and extend your arms fully. Pull your chest up to the bar explosively, then lower. Make the most of that rest period.

Workout 2: At home

No gym membership? No problem – this circuit proves you don't need expensive equipmet to burn serious calories. Following similar patterns to the gym circuit, this sequence uses natural movements to rope in all your major muscle groups and work your metabolism hard.

As before, perform each exercise in turn for 20sec, then move on with no rest. Take a 40sec rest once you've completed the entire circuit, then repeat all of the exercises once more.

1. Jump squat

This will deliver Homeland levels of tension in your glutes and quads. Squat, then immediately jump up as high as you can. Land, squat and repeat the move

2. 'T' Formation press-up

Perform a press-up, then as your body rises, roll to the left so your weight rests on the outside of your left ankle. Raise your arm, hold, then repeat to the right, Mr T.

3. Alternating reverse lunge

Grab some dumbbells and lock your core like you’re about to go toe-to-toe with Anthony Joshua. Step back until your knee is close to the ground. Repeat on the other side.

4. Single-leg glute bridge

Tired? Time for a lie down, but not to rest. Bend your knees and raise your hips. Slowly extend one leg until completely straight. Return and repeat on the other side.

5. Forwards and backwards crawl

Do the Spider-Man Crawl, but this time reverse the move after crawling forwards. You'll benefit from a rigid core and Peter Parker-esque spatial awareness.

6. Standard chin-up

Grab a pull-up bar, arms straight. Pull up explosively until your chin is above the bar. Lower slowly and avoid dropping from the bar like Drogba looking for a penalty.