Digital Packs

Digital Packs Banner Digital Packs Banner


5-minute fat burning challenge

For week eleven of your 12-week anti ageing fitness plan, Rick Hay has created an easy 5-minute high intensity cardio workout to get you burning fat fast

uppercut week 9

Exercise should be an integral part of any diet plan. We advise that you aim to incorporate movement and exercise into your daily routine, and set aside about 3-4 times a week to do a specific exercise.

This 5-minute fat-burning challenge is easy to do. For 3 minutes, perform high-intensity moves, followed by a lower intensity lower of cardio move. Do each individual card exercise as many times as you can for 1 minute (3 minutes total), then the yoga/pilates move for 2 minutes.

If you are a beginner, you can follow the video one time; three times for intermediate, or five minutes for advanced levels. Tailor the level of intensity and amount of times repeated to your individual fitness level. Challenge yourself each week to repeating the exercise or increasing your level of intensity.

This high-intensity workout is designed to bring your cortisol levels down. It really gets your heart rate up because of the high intensity work involved.

Rick suggests making movement a part of your daily routine. We have composed 5 minute cardio challenges, performing a 3 minute higher intensity program followed by a lower intensity yoga or pilates move. Do each individual cardio exercise as many times as you can for 1 minute (3 minutes total), followed by the yoga/pilates move for 2 minutes. Repeat as often as you like, tailored to your own fitness level. Increase intensity or the amount of times you repeat the workout to keep your body challenged.


Move-by-move breakdown of the video circuit

Holding the hands up in front of your face, punch the hands forward in an alternating action, perform 10 forward, 10 ‘hooks’ (from side to side) then 10 uppercuts (hands move punching from underneath).

Lunge Jumps:
Start in a lunge position, then simply jump up in the air landing with feet in the opposite positions.

TIP: Jump high in the air to increase intensity.

Abs- Bicycle:
Fast motion, shoulder to knee, alternate leg in front.

Yoga – Warrior I / II / Reverse Warrior:
Starting in downward dog, float right foot to the ceiling. Sweep it forward between hands raising the torso and the arms upward, palms facing each other. Warrior I, move right arm forward (parallel to flow), left arm back, Warrior II – progress to Reverse Warrior by lowering left hand down towards back knee and raising the right arm overhead, gazing at the ceiling. Cartwheel the arms forward, return to down dog and repeat.

warrior 1 week 9


Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Week Ten

Week 11 


anti ageingThis is an extract from the Anti Ageing Fitness Plan by Rick Hay. Available for download at the Xynergy website. The Anti Ageing Fitness Plan is a 12-week plan, complete with fitness regimens that are high-intensity and fat-burning. There are 12 weeks of meal plans that help to slow the ageing process, promote weight loss and alkalize the body at a cellular level.





Rick Hay is an Anti Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He write a regular Natural Health and Fitness Blog for Healthista. Picture: Lydia Jones

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.

More Healthista Content