3 essential exercises for the busy person to tone up and burn more fat!

Only have 30 minutes once a week to train and want to get toned while burning fat? To get the most from your workok make sure you include these compound exercises that will give you an all over body toning workout while burning fat FAST at the same time.

Always warm up with a light weight and complete 3 sets of 12-15 reps for each exercise. Remember form and technique is everything and avoids injury.

Barbell Bench Press

The Bench Press is a compound exercise using a push movement, targeting the Pectorals. It is widely regarded as the best overall mass-building upper body exercise, and the definitive exercise for assessing upper body strength.

Step 1: Position yourself on a flat bench lying on your back with feet flat on the floor. Grip the bar so the bend in your elbows forms 90 degrees when the bar is close to your chest.
Step 2: Lift the bar from the rack and lock your arms vertically which gives you the starting position.
Step 3: Lower the bar slowly whilst inhaling, until the bar touches or is about 1cm from your chest. Do not bounce the bar off your chest.
Step 4: Hold for a count of one then push the bar back to the starting position as you exhale.
Step 5: Lock your arms again for a count of one before coming down slowly again.

Repeat for the desired number of repetitions.

Seated Cable Row

The Seated Cable Row is a compound exercise using a pull force targeting the middle back.

Step 1: Start by sitting on the seat with your feet up on the crossbar and knees slightly bent.

Step 2: Keeping a straight back lean forward and grab the handles with your palms facing each other.

Step 3: Pull the cables back with your arms extended and your chest sticking out until your upper body is vertical. This is the starting position.

Step 4: Exhale as you pull the handles back towards your body until you touch your braced abs. Remember to keep your upper body still throughout the movement.

Step 5: Squeeze for one second before inhaling as you slowly release the handles back to the starting position.

Repeat for the desired number of repetitions.

Barbell Squat

The barbell squat Is a compound exercise using a push movement targeting the quads. This is the base exercise for leg strength though should be executed with perfect technique to prevent injury.

Step 1: Place a barbell on a rack just below shoulder height with the appropriate amount of weight.

Step 2: Step under the bar and rest the middle of the bar across your shoulders with your hands holding at each side.

Step 3: Lift the bar off the rack using your legs and keeping your body straight.

Take a step back from the rack and position your feet shoulder width apart to create your starting position.

Step 4: Inhale as you lower the bar slowly by bending at the knees and hips.

Keep your spine in a neutral position with your head up at all times. Your knees should not go over your toes.

Step 5: Once your thighs are parallel to the ground stop and then raise the bar to the starting position by pushing through your heels whilst exhaling.

Repeat for the desired number of repetitions.