1. Lifting heaving weights but compound lifts like: squats, deadlifts, bench press, barbell rows, pull ups, chin ups, dips, lunges

2. kettle bell swings (1/3 of your body weight) and 150 swings a week can yield a 2% body fat drop in 4 weeks (28 days)

3. Total body exercises like: squat to press up, lunge to curl, curl to press, use moderate weight with reps from 5-8

4. Sprints or hill runs. For sprints select a speed that challenges you and do for 20 seconds to 1 minute, aim to do 20 minutes of sprints with 1 minute rest periods calculated in. Hill sprints should be 10-20