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3 high-intensity workouts to shred your gut fast

Focus on time and speed—not weight or volume—to lose fat faster.

Jump to the Routine
  • 30-45

  • 3

  • Yes

Front Barbell Squat
South_agency / Getty
Front Barbell Squat
South_agency / Getty

When you put a time constraint on your workout, you work more efficiently and you work harder; that’s the game-changer, because the intensity of your workout is really what supercharges your capacity to burn fat both during your training sessions and in the hours after they’re over. So instead of focusing on the weight or volume of your reps, race the clock and work harder.

How it works

These workouts will feel more like a game than a training session. You’ll either work to complete as many rounds of a circuit of exercises as possible in a specified time, or you’ll try to do a set number of rounds in as short a time as possible. We bet you’ll be so focused on keeping up your pace that you won’t even notice how much harder you’re working.

Directions

Perform each workout (Days I, II, and III) once per week, resting a day between each session. You can add these routines to the end of your existing weight workouts, or you can perform them separately as conditioning sessions. Complete one set of each exercise in turn (known as a circuit), resting as needed between rounds. One time through the circuit is one round.

Routine

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Day 1

10-minute AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Barbell Thruster

Equipment
Barbell
Sets
--
Reps
5
Rest
--
Exercise 2 of 3

Pullup

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
--
Exercise 3 of 3

Kettlebell Swing

Equipment
Kettlebells
Sets
--
Reps
20
Rest
As needed

Day 2

5 rounds, as fast as possible

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 3

Front Squat to Press

Equipment
Dumbbells
Sets
--
Reps
5
Rest
--
Exercise 5 of 3

Front Squat

Equipment
Barbell
Sets
--
Reps
10
Rest
--
Exercise 6 of 3

Squat

Equipment
Squat Rack
Sets
--
Reps
15
Rest
As needed

Day 3

15-minute AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 3

Push Press

Equipment
Barbell
Sets
--
Reps
5
Rest
--
Exercise 8 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
--
Reps
Walk for 50 meters
Rest
--
Pick up the heaviest dumbbells you can handle, and walk as quickly as you can. Stand tall with your chest out. Aim to use dumbbells that together total 70% of your own bodyweight.
Exercise 9 of 3

Rowing Machine

Equipment
Sets
--
Reps
Row for 500 meters
Rest
As needed
Set the drag on the machine to between three and five, grasp the handle, and sit back so your torso is almost vertical. Drive with your feet to push your body back, and then row the handle to your sternum.
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