TURN UP YOUR BURN

Men's Health - Belly Off Guide - - LOSE YOUR GUT! -

Steal a Work­out From a Pro

Amer­i­can Ma­jor League Soc­cer player Bill Hamid helped cut his body fat from 19% to less than 10% with this work­out. Do each ex­er­cise for 20 sec­onds, with 20 sec­onds of rest be­tween moves. Do the cy­cle two or three times. In­ter­val-style train­ing can in­crease kilo­joule burn for up to 22 hours.

1 Shad­ow­box­ing

2 Skip­ping

3 Walk­ing lunge

4 Side shuf­fle with medicine ball

5 High-low ex­change*

6 Box jump

7 Push-up with row

8 Ro­ta­tional sit-up

9 Burpee

10 Pull-up

*Lie on your back and hold a sta­bil­ity ball be­tween your an­kles. Then pass it from feet to hands, keep­ing your core tight.

11 Change Things Up

Swap row­ing for run­ning or free weights for ma­chines. New moves can help speed your heart rate from 60% to 80% of your max, so you burn an ex­tra 500 kilo­joules an hour, says fit­ness di­rec­tor Scott Dan­berg. Also, con­stantly as­sess how chal­leng­ing your work­out feels. By not­ing progress and in­creas­ing your weight and in­ten­sity ac­cord­ingly, you will avoid un­de­sir­able plateaus.

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