MAXED OUT MINUTES
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