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5 minute Fat-Burning Workout

For week three 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

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/piilates 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-intesnity 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

i) on Knees/Elbows (Beginners)
ii) on Toes/Hands (Intermediate)
iii) Elbows to Hands – Alternate (Advanced)

This is a static position, keeping the body in a stiff plank, the ‘action’s to pull your belly button towards your spine and pull up on the pelvic floor (about 20%), hold this position for up to 30 seconds or more if you can.

Tip: Make sure the hips stay low and elbows/hands are under the shoulders.

Static Running:
Assume ‘running position,’ with one leg forward, one back – just move your arms quickly as if you are running very fast.

Tip: Increase intensity by moving the arms faster.

Abs – Legs Raise & Touch Toes:
Tip: Start with shoulders on floor, legs straight up in the air, breath in, as you exhale reach your hands towards toes, lifting shoulders away from the ground, touch toes if possible and pulse.

Do up to five circuits of the above, depending on how much time you have and then move onto yoga (below).

Lie flat, center yourself, rock up to sitting crossed legged, hands in prayer, eyes closed, raise hands to ceiling, stretching up, then lower and repeat.

Tip: Keep your core muscles engaged and keep feet off the floor when ‘rocking’ up.


anti ageingFollow Rick Hay’s 12 week Anti-Aging Food and Fitness Plan is currently exclusively premiering on

Rick Hay’s anti-aging food and fitness plan – Week One

Rick Hay’s anti-aging food and fitness plan – Week Two

The plan is available in full at Xynergy



rick hayRick 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 writes a regular Natural Health and Fitness Blog for Healthista. Picture: Lydia Jones




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