Want to maximise your calorie burn? Then try shortening your workout. This interval routine from BJ Gaddour, C.S.C.S., creator of Men’s Health StreamFIT, takes only four minutes to complete, but it’ll torch a ton of calories during and after your workout.
Loosely based on the popular Tabata protocol, you’ll alternate between two body-weight moves for eight 20-second rounds. Each round is separated by only 10 seconds of rest.
“The two exercises work your muscles in different ways, so you won’t fatigue as quickly as you would if you were working the same muscle groups the entire time,” says Gaddour. “It allows you to crank it into high gear for each 20-second work period.”
The short rest breaks aren’t long enough for your heart rate to come all the way down, either. That means you’re improving your aerobic fitness while also increasing your muscular endurance and strength. Performing workouts like this one can double your post-exercise metabolic rate for at least 30 minutes afterward, found a study from Auburn University.
You can do this four-minute workout in place of your normal cardio routine or take it on to the end of your workout as a brutal finisher. Or do it four times in a row, resting one minute between each time, for a full 20-minute workout like those found in Bodyweight Cardio Burners—a fitness DVD from Gaddour that will give you the workout of your life.