Workout Routines

3 high-intensity workouts to shred your gut fast

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

Front Barbell Squat
South_agency / Getty
South_agency / Getty
Duration 30-45
Exercises 3
Equipment Yes

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.

Day 1 10-minute AMRAP

Exercise 1.

Barbell Thruster You'll need: Barbell How to
Man performs barbell thruster exercise thumbnail
-- sets
5 reps
-- rest

Exercise 2.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
20 reps
As needed rest

Day 2 5 rounds, as fast as possible

Exercise 1.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
-- sets
5 reps
-- rest

Exercise 2.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Squat You'll need: Squat Rack How to
Squat thumbnail
-- sets
15 reps
As needed rest

Day 3 15-minute AMRAP

Exercise 1.

Push Press You'll need: Barbell How to
Push Press thumbnail
-- sets
5 reps
-- rest

Exercise 2.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
-- sets
Walk for 50 meters reps
-- 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 3.

Rowing Machine
exercise image placeholder
-- sets
Row for 500 meters reps
As needed rest
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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