Here's a new way to lose fat, tone your muscles and improve your balance (your muscular balance, that is - we're not saying you won't topple over after ten pints).

Single-sided exercises are usually reserved for muscle-building workouts, but a key benefit of unilateral training is that it's helpful for losing fat, too. Because you work one side of the body and then the other in the same set, you are giving your muscles an active rest - apart from your heart, which has to work overtime to keep the reps going. This translates as more calories burned in less time, stripping fat in a short, intense burst of activity. All of which makes this workout perfect for that half-hour dash to the gym at lunchtime. What's more, focusing on one side of your body at a time will ensure that it's working as a balanced unit rather than a lop-sided mess that's an injury waiting to happen.

How to do this workout
Do the exercises below in order, taking no rest between the numbered stations. Choose your weaker side first for all exercises. Once you've completed one circuit, rest for two to three minutes before repeating it. You should aim for at least two circuits. Leave two days of rest between workouts.

Start
Warm up with five to ten minutes of gentle cardio to get the blood pumping oxygen and nutrients to your muscles.