20 x 3: Eliminating your belly fat in an hour a week

Think slogging it out at the gym five days a week will help you shed unwanted tummy fat? Think again. A 12-year study conducted by Dr Steve Boutcher at the University of New South Wales has proven that just 1 hour of interval sprinting a week achieves better results than five hours of intense aerobic exercise a week.

The trick is to exercise smarter not harder, and with 20 x 3, it’s all about the technique. The 20 x 3 plan for optimum fat burning involves repeated sprinting at near all-out intensity for 8 seconds followed by low intensity exercising for 12 seconds, for a period of 20 minutes. You can sprint using a skipping rope, a rowing machine, or even boxing, but the best place to start for beginners is the humble exercise bike. It’s easy to keep time and you can adjust the resistance of the bike to suit your fitness level.



Here’s a sample 20 x 3 exercise and meal plan to get you started.

Monday
Exercise (between 6am-8am before breakfast)
20 minute interval sprint on exercise bike
Breakfast
Scrambled eggs on 2 pieces of wholemeal toast; 1 piece of whole fruit, green tea
Lunch
Greek salad (see recipe), green or black tea
Dinner
Fish tacos with avocado salsa, 1 glass red wine
Dessert
2 pieces of dark 70% cocoa chocolate
Snack
Handful of nuts

Tuesday
Exercise
Rest day
Breakfast
Fruit salad topped with Greek yoghurt and almonds, green or black tea
Lunch
Grilled vegetable wrap, green tea
Dinner
Prawn and vegetable quinoa “fried rice”, 1 glass red wine
Dessert
1 piece of dark 70% cocoa chocolate and a small handful of mixed nuts
Snack
1 piece of whole fruit

Wednesday
Exercise
20 minute interval sprint on rowing machine
Breakfast
Wholegrain cereal topped with fresh berries, green tea
Lunch
Mixed black bean and avocado salad, green or black tea
Dinner
Beef stir-fry with green vegetables and brown rice
Dessert
Poached pears (see recipe)
Snack
Fruit salad

Thursday
Exercise
Rest Day
Breakfast
Banana and blueberry smoothie made with Greek yoghurt, two pieces of wholemeal toast, green or black tea
Lunch
Chicken, chickpea and quinoa mixed vegetable salad, green tea
Dinner
Seared tuna with tomato, red capsicum and black olive salad, 1 glass red wine
Dessert
Strawberries dipped in dark 70% cocoa chocolate
Snack
Handful of nuts

Friday
Exercise
20 minute interval sprint skipping 
Breakfast
Muesli topped with fresh fruit and Greek yoghurt, green tea (make sure the muesli is untoasted) 
Lunch
Couscous with artichokes, Greek feta and sun-dried tomatoes, green or black tea 
Dinner
Grilled lamb lettuce wraps with pine nuts and hummus, 1 glass red wine 
Dessert
2 pieces of 70% cocoa chocolate 
Snack
1 piece of whole fruit

Saturday
Exercise
Rest day
Breakfast
Poached eggs on wholemeal toast with sautéed spinach and a ¼ of an avocado, green or black tea 
Lunch
Pita bread salad with cucumber, fennel, Greek feta and grilled chicken, green tea 
Dinner
Baked halibut with olives and artichokes, topped with basil and pine nuts, 1 glass red wine 
Dessert
Greek yoghurt and summer berry parfait 
Snack
Fruit salad

Sunday
Exercise
Rest day 
Breakfast
Mediterranean breakfast couscous, green or black tea 
Lunch
Falafel and tabbouleh wrap with Greek yoghurt dressing, green tea 
Dinner
Saffron and tomato fish stew 
Dessert
Grilled figs topped with honey and pistachios 
Snack
1 piece of whole fruit

20 x 3: Eliminating your belly fat in an hour a week is out now in print and ebook.