Personal trainer Kirsty Welsh shows you how to burn fat ninja style

THIS kicking workout will build strong glutes and a stable core, as well as working up a good sweat. All you need is some fire in your feet!

Personal Trainer Kirsty Welsh demonstrates the superman spinal stabilisation.

THIS fun kicking workout will build strong glutes and a stable core, as well as working up a good sweat. All you need is some fire in your feet!

NINJA KICKS
WHY: These engage your lower abs and core while toning your legs and glutes.
HOW: Stand with your feet shoulder-width apart and hands up. Ground your left foot and squeeze the butt to stabilise. Keeping your hips square, shoulders back and core braced, lift your right knee towards your chest and lower, then do a straight right-leg kick in front and lower. Do 10 on that leg, then 10 on the other. This is 1 set.

SUPERMAN SPINAL STABILISATION
WHY: This can retrain the core, stabilise the hips and engage the glutes, hamstrings and back muscles that hold us upright.
HOW: Kneel on all fours, your hands under your shoulders, shoulderblades back and down, and knees under your hips. Draw your navel into your spine, draw up your pelvic floor and keep your neck in a neutral line with your spine, so your body is in a table-top position. Keeping your hips square to the floor, raise your right arm straight in front and your left leg behind you, only as high as you can with proper core alignment. Hold for 3-5 deep breaths and lower. This is 1 rep. Continue, alternating sides with each rep.

PUNCHING PATTERNS
WHY: Punching the air is harder than it sounds. With a bit of intensity you can engage many muscles and tone your shoulders, arms and core.
HOW: Stand with your feet wider than shoulder-width apart and step your right foot back to angle your body. Hold your hands up by your chin, with your shoulders back and down, and brace your core. With alternating arms (and keeping the stationary hand by your chin throughout), do 50 "up-high" punches at a 45-degree angle above your head, then do 50 standard cross-jab punches, thrusting each arm straight out in front of you at shoulder height. Finish with 50 uppercuts; to do these, drop the hand by your side and thrust up, with your knuckles facing the ceiling and your palm facing in to your body. This is 1 set.

BRIDGE WITH LEG KICKS
WHY: This is great for toning your butt and hamstrings, and the kick works the core and hip stabilisation.
HOW: Lie on your back, knees bent and feet on the floor. Bracing your core and keeping your hips square, inhale and squeeze your butt up so that your shoulders, hips and knees form a straight line. Keep your shoulders relaxed and make sure you use your core, not your back. Hold for 10 seconds, then extend your right leg, hold for 5 seconds and replace; extend your left leg and hold for 5 seconds and replace, then lower your butt to the floor. This is 1 rep.
(If your body twists on the kick, hold the bridge for 20 seconds or just raise your foot up rather than the whole leg.)

CURTSY LUNGE AND LEG RAISE
WHY: This tones the quads, hamstrings and glutes and targets the thighs and butt.
HOW: Stand with your feet shoulder-width apart, hands on hips. Ground your left foot and take a step back to the left with your right foot, as if doing a curtsy. Keep your chest up, hips square and legs at 90 degrees. Push through your front heel and squeeze your left butt to return to standing. Lift your right leg to the side, as high as you can while keeping your hips square, then lower. This is 1 rep. Do a full set, then repeat on the other side.

MAKE IT A WORKOUT

WARM UP: Go for a light 5-minute powerwalk or jog.

SET UP YOUR CIRCUIT: Complete 4 rounds of the following:

- 2 sets ninja kicks
- 20 x curtsy lunges with lateral leg raises (each leg)
- 1 set ninja kicks 
- 6 x bridges with leg kicks
- 1 set ninja kicks
- 1 set punching  patterns
- 1 set ninja kicks
- 10 x superman spinal stabilisations
- 1 set ninja kicks
- 1-minute rest

INTERMEDIATE: Complete 5 rounds in the same sequence.

ADVANCED: Complete 6 rounds in the same sequence, but do 2 sets of ninja kicks between moves.