This no-equipment workout will build muscle and trim fat fast.
Because now is when you want it most, this do-anywhere routine will help you lose weight and gain lean muscle in record time by checking all the boxes – cardio, strength and mobility.
The simple formula: four rounds of eight body-weight strengtheners mixed with intermittent blasts of burpees. “You’ll do fewer reps each round, so you’ll think the workload is getting easier when really you’re pushing your body closer and closer to total burnout,” says Jaclyn Emerick, the fitness director of Shape US and a personal trainer in New York City, who cooks up creative, nogym routines like this so you never have to miss a workout. As the number of reps shrinks, so does your recovery time. Your heart rate – thus your metabolism – stays hiked throughout.
There are three kinds of push-ups in this routine. Why? Push-ups are the total package – “They sculpt your shoulders, arms, abs, and even your butt and legs,” Jaclyn says – and can challenge muscles in a new way with the slightest variation.
Now, about those burpees. Every three minutes, stop what you’re doing and hammer out 10 of them. “If you tackle the routine at a moderate pace rather than a turbo one, you’ll end up having to do more burpees because your workout goes on for longer, which results in burning more calories over time,” she says. “But when you turn up the pace of your reps during the strength moves, you’ll do fewer burpees but raise your calorie burn per minute.”
Whichever you choose, you lose – fat, that is.
FIT FASHION Y-3 Sport multisport bra (store.y-3.com). Alo Yoga Elevate shorts (aloyoga.com).