Workout Routines

Emergency Shred: 2-Week Workout to Get Shredded

This high-intensity two-week program will help you ease into fall leaner than you thought possible—if you're ready to put in the work.

by CSCS
Emergency Shred: 2-Week Workout to Get Shredded
Duration 2 weeks
Exercises 53
Equipment Yes

By this time of year, people usually fall into one of two camps: One is full of those who hit the iron in the spring and carried the fruits of their labor through the gantlet of the sleeves-optional social circuit. The other is loaded with those who almost hit their desired level of conditioning before their abs died a slow and painful death at the hands of summer ale and finger food.

But no matter which category you fall into, the remaining weeks of warm weather offer opportunity— one last shot to show of a body you can be proud of. But that chiseled look you’re hoping to use as a new profile pic is going cost you. The most proven and reliable programs out there are the ones that account for progression and adaptation; the ones that call for specific cycles of work at varying intensities and loads, to elicit a particular result.

Sadly, with the autumnal equinox on the horizon, you don’t have that kind of time. In order to slay the good times you’ve accumulated around your waistline this summer—or to recapture your early June form—you’re going to need to dig in with a program that forces results by attrition. The goal is to train so hard, so often, and so well that your body has no choice but to respond with a markedly increased capacity to torch fat.

This routine is from the “break in case of emergency” vault, and those who follow it to the letter will be decidedly more prepared to go sans shirt in the waning days of beach season. Will you be one of them?

2-Week Shred Plan

Clear the docket—you’re going to be busy for the next two weeks. here’s how to navigate your way through the “emergency shred” routine.

DayActivity1Resistance2Cardio3Resistance4Cardio5Resistance6Cardio7Resistance8Rest9Cardio10Resistance11Cardio12Resistance13Rest14Cardio

Selective Adaptions

In order to produce the desired results, you’re going to have to submit to a slightly less academic—but utterly more chaotic—method of training. while most programs carefully manipulate a multitude of variables, we’re going to whittle that list down to those that are most conducive to fat loss and muscle preservation. it’s going to be tough, but it’s going to work.Intensity

It takes more than a couple of leisurely jaunts on the treadmill to get into photo-shoot ready shape. those who achieve the lean, muscular look of the men you see in these pages have done so by tackling tough workouts with zeal. by incorporating higher intensity protocols—such as Tabata and high-intensity interval training (H.I.I.T.)—you keep your workouts at a modest length and maximize muscle breakdown, which helps boost post-workout calorie burn. Tabata, which calls for eight 20-second cycles of work followed by 10 seconds of rest, allows you to exhaust all types of muscle fiber while elevating your metabolism.

Frequency

Two weeks doesn’t give you much time to trigger noticeable changes in your body. To negate the time factor, you’ll be condensing the work schedule. over the next 14 days, you’ll put in 12 total workouts, with two rest days built in. the increased frequency of workouts will up the number of calories you’re burning over the course of the program. by keeping repair and recovery constant between workouts, you’ll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you’ll find that your body can do almost anything for a two-week block, often with positive results.

Resistance

This two-week program mandates the use of heavy compound exercises to start every weight workout. by keeping heavy training in your program, you’ll force your body to keep its natural production of growth hormone (gh). High gh, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. on each Tabata exercise, start with a weight you can handle for 12–15 reps. as the work drags on, your rep counts will fade. pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds.

Cardio

You’ll start each cardio day with Tabata-timed cardio. The h.i.i.T. protocol that follows calls for sprinting “on the minute,” meaning that your sprints and active rest will always add up to a minute. you’re free to choose your method of cardio, but treadmill running has been shown to burn more calories than cycling. in the first workout, perform 10 all-out 12-second sprints, with 48 seconds of active rest. This will amount to 120 seconds of total sprinting. The next time out, do more: 11 sprints at 13 seconds each, with active rest diminishing by a second. you can expect a similar uptick in volume each cardio session.

Rest

Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. this will help you bank more energy for the work days that follow. These rest days are mandatory. For those of you hitting the panic button, don’t fret—12 out of 14 days at these intensities will still be plenty adequate for getting your shred. remember: your body changes while it recovers, not while you train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and 14.

Resistance Days

There are three resistance workouts—each done twice—in the 14-Day emergency shred schedule. All start off with a basic compound movement done with heavy weight, which is followed by a series of more targeted exercises done Tabata style.

Cardio Days

On your cardio days, you’ll lead off with a Tabata-timed cardio move to send your heart rate soaring. You’ll follow with interval sprints.

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Day 1 Resistance Day

Exercise 1

Barbell Deadlift You'll need: Barbell How to
4 sets
6 reps
<60 sec rest

Exercise 2

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 3

Wide-Grip Pulldown
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 4

Pec Deck
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 6

Double Crunch You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Day 2 Cardio Day

Exercise 1

Burpee
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 2

Sprints
exercise image placeholder
-- sets
12 sec reps
-- rest
Perform as a high intensity sprint. Alternate between high and low intensity for 10 total sprints.

Exercise 3

Sprints
exercise image placeholder
-- sets
48 sec reps
-- rest
Perform as a low intensity sprint. Alternate between high and low intensity for 10 total sprints.

Day 3 Resistance Day

Exercise 1

Barbell Deadlift You'll need: Barbell How to
4 sets
8 reps
<60 sec rest
Perform sets in rest-pause fashion, if necessary, doing 2–3 reps at a time, then resting 15–20 seconds; repeat as many times as necessary till you reach 8 reps.

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 3

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 4

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 5

Rear-Delt Raise
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 6

Hammer Curl
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 7

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Day 4 Cardio Day

Exercise 1

Speed Skater
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 2

Sprints
exercise image placeholder
-- sets
13 sec reps
-- rest
Perform as a high intensity sprint. Alternate between high and low intensity for 11 total sprints.

Exercise 3

Sprints
exercise image placeholder
-- sets
47 sec reps
-- rest
Perform as a low intensity sprint. Alternate between high and low intensity for 11 total sprints.

Day 5 Resistance Day

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
4 sets
8 reps
<60 sec rest

Exercise 2

Mountain Climber You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 3

Kettlebell Swing You'll need: Kettlebells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.

Exercise 4

General Pushup You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 5

Underhand-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 6

Dumbbell Flye You'll need: Dumbbells, Bench How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 7

Dumbbell Row You'll need: Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 8

Bicycle Crunch You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Day 6 Cardio Day

Exercise 1

Mountain Climber You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 2

Sprints
exercise image placeholder
-- sets
14 sec reps
-- rest
Perform as a high intensity sprint. Alternate between high and low intensity for 12 total sprints.

Exercise 3

Sprints
exercise image placeholder
-- sets
46 sec reps
-- rest
Perform as a low intensity sprint. Alternate between high and low intensity for 12 total sprints.

Day 7 Resistance Day

Exercise 1

Barbell Deadlift You'll need: Barbell How to
4 sets
8 reps
<60 sec rest

Exercise 2

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 3

Wide-Grip Pulldown
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 4

Pec Deck
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 6

Double Crunch You'll need: No Equipment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Day 9 Cardio Day

Exercise 1

Burpee
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 2

Sprints
exercise image placeholder
-- sets
15 sec reps
-- rest
Perform as a high intensity sprint. Alternate between high and low intensity for 13 total sprints.

Exercise 3

Sprints
exercise image placeholder
-- sets
45 sec reps
-- rest
Perform as a low intensity sprint. Alternate between high and low intensity for 13 total sprints.

Day 10 Resistance Day

Exercise 1

Barbell Deadlift You'll need: Barbell How to
4 sets
8 reps
<60 sec rest
Perform sets in rest-pause fashion, if necessary, doing 2–3 reps at a time, then resting 15–20 seconds; repeat as many times as necessary till you reach 8 reps.

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 3

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 4

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 5

Rear-Delt Raise
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 6

Hammer Curl
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 7

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Day 11 Cardio Day

Exercise 1

Speed Skater
exercise image placeholder
8 sets
20 sec reps
10 sec rest
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

Exercise 2

Sprints
exercise image placeholder
-- sets
16 sec reps
-- rest
Perform as a high intensity sprint. Alternate between high and low intensity for 14 total sprints.

Exercise 3

Sprints
exercise image placeholder
-- sets
44 sec reps
-- rest
Perform as a low intensity sprint. Alternate between high and low intensity for 14 total sprints.
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