The PAF Free Fat Burning Workout 1: From Top to Toe

Welcome to the first PAF Free Fat Burning Workout. Each workout in this series takes 30 minutes or less, so there is no excuse not to move a little more. Workout 1 looks simple, but looks can be deceiving.

All you need is 20 minutes, a pair of dumbbells (or two filled water bottles) and these four moves.

How to do it

Warm up for five minutes first (try the moves in 5 simple dynamic stretches). Then do 5 push-ups, 10 dumbbell rows, 15 mountain climbers (count each leg) and 20 in-and-outs. That is one round. Repeat for 20 minutes, resting when you need to, and write down how many rounds you finish and how many breaks you took. Next time, try to beat it.

The moves

1. Push-ups

Hands slightly wider than your shoulders, body in a straight line from head to heels. Lower your chest towards the floor, elbows angled back, then press up. Too hard? Do them on your knees or against a bench. Full form tips are in how to do push-ups correctly.

2. Bent-over dumbbell rows

Hold a dumbbell in each hand, palms facing in. Bend your knees slightly and hinge forward from your hips with a flat back until your torso is at roughly 45 degrees or lower. Let the weights hang below your shoulders. Pull them up towards your lower ribs, keeping your elbows close to your body, squeeze your shoulder blades together for a second, then lower slowly. Keep your neck neutral and your back flat throughout.

3. Mountain climbers

Start in a high plank with your hands under your shoulders. Drive one knee towards your chest, then switch legs in a running rhythm, keeping your hips level and your shoulders over your hands. Go slower and step rather than jump if you are a beginner.

4. In-and-outs

Sit on the floor and lean back slightly, hands beside your hips for support (or raised for a challenge). Lift your feet, then extend your legs out long and pull your knees back towards your chest. Keep your abs braced and your back from rounding.

Put something on the line

A workout series only works if you turn up every week. One of the most effective tricks we know is borrowed from the world of betting: put a small stake on it. Agree with a friend that whoever misses a session in the next four weeks buys the coffees, or pays a few dollars into a pot for a healthy dinner out. It sounds trivial, but research on commitment devices suggests that having something to lose, even something small, makes people far more likely to follow through.

Apps now take that idea much further, letting you bet real money on your own weight loss or exercise streaks, with the losers' stakes paying the winners. If you are curious how DietBet, HealthyWage and stickK actually work, what they cost and who tends to win, read betting on your own weight loss. For simpler formats among friends and colleagues, see office fitness challenges and friendly wagers.

Cool down

Finish with a few minutes of easy walking and some gentle stretches for your chest, back and hips. Then come back next week for Workout 2.

This article is general information, not medical advice. Check with a doctor before starting a new diet or exercise programme, especially if you have a health condition.