Do you have 30 minutes to spare to fry fat and shred your entire body? Yeah, we thought so.
The Men’s Health 30-Minute Shred utilizes high-intensity interval training (or HIIT), which is an effective method for improving sports performance and stripping away body fat. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Want to learn a little more about the program before jumping in? Read about it here.
If you’re convinced, take on this Fat Frying Fury workout from the program to get your heart pumping and your major muscle groups popping. You’re about to unleash a hurricane of hurt on stubborn fat. And you’ll be tempted to get sloppy. Don’t: Go fast but keep your technique crisp and deliberate.
For Exercises 1A and 1B, use a “countdown ladder” technique, starting with 10 repetitions and working your way down to 1. Do 10 repetitions of Exercise 1A, followed by 10 repetitions of Exercise 1B. Without resting (or with as little rest as needed), do 9 reps of both exercises, then 8 reps of both exercises, and so on, until you’ve completed 1 rep of both exercises.
For Exercises 2A and 2B, use a conventional “ladder” technique, starting with 1 repetition and working your way up to 10. Do 1 repetition of Exercise 2A, followed by 1 repetition of Exercise 2B. Without resting (or with as little rest as needed), do 2 reps of both exercises, then 3 reps of both exercises, and so on, until you’ve completed 10 reps of both exercises.
For Exercises 3A and 3B, revert to the “countdown ladder” technique, starting with 10 repetitions and working your way down to 1.
Circuit 1 – Countdown Ladder 10 to 1
Stand with your weight on your right foot and your right knee bent. Lift your left leg off the floor behind you [A]. Now bound to your left by pushing off with your right leg. Land on your left foot, lifting your right leg o the floor behind you[B]. Over and back is one rep. Continue hopping back and forth for the prescribed amount of time or reps. If needed, touch your back foot on the floor behind you for balance.
Alternate: Inverted Row
Hang from a bar using a shoulder-width, overhand grip [A]. Squeeze your shoulder blades together and pull your elbows downward to lift your body upward as high as you can [B]. Slowly reverse the move back to the starting position.
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Circuit 2 – Ladder 1 to 10
2A. Squat Thrust
Stand tall with your feet shoulder-width apart [A]. Squat down and lower your body until your hands touch the floor just in front of your feet [B]. Kick your legs out into a pushup position [C]. Then reverse the movement back to the squat position [D]. Now stand back up. That’s one rep.
2B. Bodyweight Lateral Lunge
Stand with your feet about hip-width apart [A]. With your left foot, take a big step to your left, push your hips back, bend your knees, and lower your body as far as far as you comfortably can [B]. Although you’ll have to lean forward, strive to keep your torso as upright as you can. As you lower body, keep your right leg straight and your right foot at on the floor. Push your body back to the starting position, and repeat with your right leg. That’s one rep.
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Circuit 3 – Countdown Ladder 10 to 1
3A. Mountain Climber
Assume a pushup position with your arms straight. Without rounding your lower back, lift your right foo to the floor and bring your knee toward your chest. That’s one rep. Repeat with your left leg for another rep. Continue alternating back and forth, moving your legs quickly but under control.
3B. Single-Leg Touchdown
Stand tall on your left leg, your knee slightly bent. Raise your right foot a few inches off the floor [A]. Keeping your lower back naturally arched, bend at your hips and reach forward with your right hand and touch the floor a few inches in front of your left foot [B]. Return to the starting position. Do all your reps, and repeat, this time standing on your right leg.
This article originally appeared on Men’s Health US.
By Michael Piercy, M.S., C.S.C.S.