By The Editors Of Men’s Health
The quadriceps are your body’s biggest muscles, and when you work them in concert with your glutes and hamstrings, you hit more than 50 percent of your body’s total muscle mass.
It takes far more energy to do a squat or lunge than you’d need for a comparable upper-body exercise.
And it takes even more energy to use those muscles to launch you off the ground.
That’s why this new three-exercise, quad-centric routine from Men’s Health Fitness Director B.J. Gaddour is such a butt-kicking challenge. Each rep drains some of the juice from these calorie-guzzling muscles.
When you do 60 reps without stopping, and then repeat those reps up to five times, you’ll eventually burn buckets of fat, your body’s home-brewed fossil fuel.
All you need is a pair of relatively light dumbbells for lunges, along with a larger dumbbell or kettlebell (ideally equal to the combined weight of the two dumbbells) for goblet squats.
For the final exercise, split jumps, you just need to make sure you have a forgiving surface—wood, carpet, or turf—and you’re cleared for landing.
Related Article: 25 Types Of Burpees That Will Make You Scream
The circuit is simple: 10 lunges with each leg; 20 goblet squats; and 10 split jumps with each leg. Alternate legs on the lunges and jumps.
Do all 60 reps without any rest in between. Then rest as long as you need, and repeat. Aim for three to five circuits.
You can progress by completing the routine in less time from workout to workout, or by increasing the weights. Whichever you choose, you’ll pump up your heart rate along with your quads.