How it works
To celebrate the start of the new season, we've come up with a football-based circuit. It'll blitz calories and protect against injury, and it'll take you less than half an hour to do. In the spirit of the thing, we recommend you do it with a football but if you haven't got one or you're in a gym, a medicine ball works just as well.
You'll find that the sprints at the start of the workout get your heart rate up, while the plyometric exercises help you produce more power when you're playing or when you want to dance around in the pub like a loon because one of your summer signings has just scored. There are also moves to help you strengthen your ankles and core, and improve your balance, which will make you less susceptible to injury (in either environment).
Do all the exercises in order with as little rest as you can between each move. Once you have completed one circuit, rest for two minutes before repeating it.
Time per session
Warm up by jogging on the spot, skipping and doing some burpees for five minutes until your body is warm and raring to go.
March on the spot to bring your heart rate down, and do some static stretching to encourage your muscles to dispose of the lactic acid build-up in the body and prevent stiffness.
Click on the links below to see each exercise.
Exercise 1: Burpee into fast feet
Exercise 2: Football hand tap
Exercise 3: One-footed jump
Exercise 4: Joining crunch
Exercise 5: Jump squat
Exercise 6: Hinge
Exercise 7: Split jump slam
For more innovative fat-loss circuits, subscribe to the magazine (opens in new tab).
Jon Lipsey worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Jon was deputy editor and editor from 2007 to 2013. He returned as editor-in-chief from 2016 to 2019. He also co-founded IronLife Media (opens in new tab) and the New Body Plan (opens in new tab).
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