Fire it up
This two-part plan uses AMRAP and EMOM protocols to hit all your major muscles, spike your heart rate and burn mega-calories.
Metcons are the fastest way to maintain lean mass while burning fat and boosting metabolism, and this one gets the job done in less than 20 minutes.
First is a 10-minute barbell EMOM, and at the top of every minute, you’ll do the three moves in order — without putting the barbell down — then rest the remaining time. Use a pretty heavy weight to make these moves metabolically intense and ensure a crazy, fat-eradicating afterburn. Rest two minutes, then move into the AMRAP, repeating a three-move circuit for as many rounds as you can for a total of seven minutes. Pace yourself, but don’t slack off — you want to be moving at 80 to 85 percent max capacity for max results.