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5 minute fat-burning workout

For week eight 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/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

Reverse Lunge with Toe (High Kick) Touch:
Start from standing, take a big step back, lowering knee toward the ground, then push forward as you can then touch the opposite hand to your foot in front of you, alternate and repeat.

Knee Touch:
Stretch arms out forward. ‘Jog’ until knees touch hands, start with hands lower and then raise hands higher to increase intensity.

Abs – Crunch:
With knees bent, feet ‘hover’ above ground about 2cms, pull knees to chest keeping calves resting against your hamstrings as you raise your shoulders from the floor to meet your knees.

TIP: Make sure you keep your neck neutral and don’t bend it forward.

Pilates – Rollback:
Start in a sitting up position with knees bent and feet flat on floor with your arms parallel to floor in front of you. Then slowly rollback, uncurling your spine to the floor as you take the hands overhead and behind you, then sweep the hands forward as your slowly return to start position.

Tip: Breathe in to prepare, exhale slowly to rollback, breathe in again and exhale on the way back up.


Week One

Week Two

Week Three

Week Four

Week Five

Week Six


rickRick 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

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