MAXED OUT MIN­UTES

Men's Health (UK) - - Two - Week - Fat - Burner -

In your sec­ond ses­sion, watch the clock to en­sure you’re con­tin­u­ously burn­ing calo­ries. Ev­ery minute, on the minute (EMOM), start a move with the aim of mak­ing it through the reps or calo­ries pre­scribed within 45 sec­onds. Fac­tor in 15 sec­onds of each minute for switch­ing moves and tak­ing a short breather – trust us, you’ll need it. Set your timer for a 20-minute as­sault on body fat.

01 ROW­ING 15 CALO­RIES

Start by rais­ing your heart rate, push­ing your body into the fat-burn­ing zone for the workout ahead. Strap in and grab the han­dle with straight arms. Ini­ti­ate the row by press­ing through your legs to cre­ate the power, keep­ing your arms ex­tended. When your legs are al­most straight, pull the han­dle hard into your ster­num ( A). Glide back by re­vers­ing the move ( B).

02 DUMB­BELL THRUSTER 12 REPS

Per­form­ing full-body moves is the quick­est way to burn fat when you’re short on time. For minute two, com­bine a squat and press to fire up mul­ti­ple mus­cle groups in one move. With the dumb­bells at your shoul­ders, drop into a squat ( A). Then, as you drive up, use the power from your legs to press the weights over­head to stand tall ( B). Bring the dumb­bells back to your shoul­ders for rep two.

03 AMER­I­CAN KB SWING 15 REPS

This vari­a­tion on the stan­dard swing will in­crease your calo­rie ex­pen­di­ture as you lift the weight above your head. Gripping the ket­tle­bell be­tween your thighs ( A), hinge your hips back be­fore driv­ing them for­ward to swing the weight above your head, keep­ing your arms straight ( B). Let the mo­men­tum of the fall­ing ket­tle­bell take you into your next rep. Deep breaths, now.

04 MEDICINE BALL SLAM 12 REPS

The last move in round one will re­quire all the power you have left. Hold­ing a medicine ball above your head, on tip­toes and with your arms ex­tended ( A), hurl the ball hard onto the floor ( B). As soon as it hits the ground, pick it up and lift it for rep two. The de­mands on your core will shock your love han­dles. Af­ter 12 reps, rest 15 sec­onds – then re­turn to row­ing for your fifth fat-burn­ing minute.

02A 02B 01A

03B 04A 03A

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.