Perfectly timed fat loss (Part 2)

Exercises vary in effectiveness depending on when you perform them. Match the right workout with the right time for maximum burning potential.

Barbell squat

Muscles worked glutes, hamstrings, quads, calves, abs

Stand with your feet shoulder-width apart and rest a barbell on the back of your shoulders.

Bend at the kness and hips, stop when your thighs are parallel to the ground, then rise up. Testosterone – your chief fat-burning hormone – is raised when multiple-joint lifts are done at 85-95% of your maximum.

Clean and jerk

Muscles worked lower back, glutes, hamstrings, quads, arms

This move is the fat-burning pièce de résistanceas it uses pretty much every muscle you own. Stand with your feet hip-width apart. Squat down and grip a barbell with an overhand grip.

Pull the bar up to the front of your shoulders, drop into a quarter squat and press it over your head. Lower to the start. This is great for increasing production of your muscle-building growth hormones.

Incline bench dumbbell chest press

Muscles worked upper chest, triceps, shoulders

Own-bodyweight exercises have their place but weights burn far more calories. Lie on an incline bench set to a 45 degree angle. Hold a dumbbell in each hand above your chest.

Lower the weights to your sides then straighten your arms. Setting an incline bench promotes the greatest chest and shoulder muscle activation.

Turkish get-up

Muscles worked quads, hamstrings, lower back, glutes, abs

The sound you make when performing this move is the sound of calories burning. Lie face-up with your legs straight and hold a weight in your left hand with a locked elbow.

Stand up, pushing off the ground with your hand. Keep the weight above your head. Then lie back down, still holding the weight above you. Complex resistance moves like this obliterate the most calories.