Use this lightning fast total-body workout to strip away fat and send your heart rate soaring. The routine, created by Men’s Health fitness adviser Alwyn Cosgrove, C.S.C.S., combines high-intensity cardio and strength training for a gust-busting combo that you can do almost anywhere.
Directions: You’ll need a stopwatch to perform this workout. The routine is simple: Start the clock and do first exercise for 30 seconds at a moderate pace: 1 second up, 1 second down, and a 1-second pause in the middle. (That’ll be 10 reps.) Then rest. Start the next exercise when the clock hits 1 minute. (So you’ll rest for 30 seconds.) Repeat this process, moving to a new exercise at the top of every minute, until you’ve completed all five exercises. That’s one circuit. Do a total of four circuits.
1. Y squat
Stand tall and raise your arms straight above you so they form a Y with your body. Pull your shoulder blades together, and lower your body as deep as you can by pushing your hips back and bending your knees. Push yourself back to the starting position and repeat.
Assume a pushup position with your hands just wider than shoulder-width apart and your arms straight. Your body should form a straight line from your head to your heels. Lower your body until your chest almost touches the floor. Push yourself back to the starting position and repeat.
3. Right-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your left leg and lower your body until your right leg is bent at least 90 degrees and your left knee almost touches the floor. Push back to the starting position. That’s 1 rep.
4. Pushup position row
Assume a pushup position (your arms straight), but with your hands grasping a pair of hex dumbbells. Without allowing your torso to rotate, row the dumbbell in your right hand to the side of your chest. Lower and repeat with your left hand. That’s 1 rep.
5. Left-leg reverse lunge
Stand tall with your feet hip-width apart. Step back with your right leg and lower your body until your left leg is bent at least 90 degrees and your right knee almost touches the floor. Push back to the starting position. That’s 1 rep.