Do you have 30 minutes to spare to fry fat and shred your entire body? Yeah, we thought so.
The Men’s Health 30-Minute Shred utilizes high-intensity interval training (or HIIT), which is an effective method for improving sports performance and stripping away body fat. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Want to learn a little more about the program before jumping in? Read about it here.
If you’re convinced, take on this Total Body Blitz workout from the program to get your heart pumping and your major muscle groups popping. Destroy stubborn fat with these tenacious 10-minute circuits. Send an all-out assault on your body fat to burn it off. Go fast, but keep your technique crisp and deliberate.
Set a timer for 10 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed.
Once you’ve done each movement one time, that’s 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 10 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C. For Exercises 3A and 3B, complete the prescribed number of reps of each movement, then repeat one time, for a total of 2 rounds. Rest as needed.
Circuit 1 – 10-Minute AMRAP
1A. Dumbbell Squat
Stand with your feet slightly beyond shoulder-width. Hold a dumbbell by the ends, just below your chin, your elbows pointing down [A]. Keeping your torso as upright as possible,
push your hips back, bend your knees, and lower your body as far as you comfortably can [B]. If you can get low enough, allow your elbows to press your knees apart. Push your body back to the starting position. That’s one rep.
1B. Alternating Dumbbell Bench Press
Grab a pair of dumbbells and lie with your back on a at bench. Lift the dumbbells up so they’re over your chin with your arms straight. Hold them with your palms turned to the front (thumbs facing each other) [A]. Slowly lower one dumbbell to your upper chest [B], pause, and then push it back up over your chin. That’s one rep. Repeat the procedure with your other arm, and continue to alternate back and forth for the prescribed time or reps.
1C. Plank with Tap
Position your body in a low plank, your forearms on the floor [A]. Keeping your body stiff, lift your righthand and forearm off the floor and tap your left shoulder [B]. That’s one rep. Now place your right forearm back on the floor, then lift your lefthand and forearm, and tap your right shoulder. Continue to alternate back and forth each rep.
Circuit 2 – 10-Minute AMRAP
2A. Glute Bridge
Lie on your back on the floor with your knees bent and your heels positioned so your toes are off the floor [A]. Squeeze your glutes and raise your hips until they’re in line with your torso [B]. Lower back down to the starting position. That’s one rep.
2B. Dumbbell Row
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s nearly parallel to the floor. Hold the dumbbells at arm’s length from your shoulders, palms facing each other. Your lower back should be naturally arched, not rounded [A]. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades toward your spine[B]. Lower the dumbbells back to the starting position. That’s one rep.
2C. TRX Body Saw
10 reps (Alt option: Walkout)
Adjust the TRX handles so that they’re at at the level of your mid-calf. Then place your feet in the straps and assume a pushup position, but with your forearms on the floor instead
of just your hands. Your body should form a straight line from your head to your ankles [A]. Without allowing your hips to sag, use your forearms to slowly push your body back a few inches [B]. Pause, then return to the starting position. Continue to “saw”back and forth.
Circuit 3 – Do 2 rounds
15 reps each side
Lie on your left side on the floor, your right foot in front of your left. Prop yourself up on your forearm[A]. Raise your right hip until your body forms a straight line from your shoulders to your ankles[B]. Lower back to the starting position. Do all your reps and repeat on your other side.
3B. Bicycle Crunch
Lie on your back on the floor with your legs straight and place your hands behind your head. Lift your legs slightly off the floor. Simultaneously bring your left knee in as you raise your right shoulder and elbow off the floor toward your knee[A]. Immediately switch arm and leg positions [B], and continue to alternate back and forth. Each “crunch” counts as a rep.
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