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 Dumbbell Demolition workout from the program to get your heart pumping and your major muscle groups popping. Destroy stubborn fat with these diabolical 8-minute circuits. The more rounds you do, the more calories you annihilate. Go fast, but keep your technique crisp and deliberate.
Set a timer for 8 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed.
Once you’ve done each movement one time, that’s 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 8 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C, and Exercises 3A and 3B.
Circuit 1 – 8-Minute AMRAP
1A. Squat to Press
Hold a pair of dumbbells just outside your shoulders, palms in, and stand with your feet shoulder-width apart [A]. Lower your body until your thighs are at least parallel to the floor [B]. Push up explosively with your legs as you press the dumbbells overhead [C]. Return to the starting position and repeat.
1B. Decline Pushup
Assume a pushup position, but with your feet on a sturdy box or bench instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor[B]. Pause, then push yourself back to the starting position.
8 reps each side
Lie on your left side on the floor, your right foot in front of your left. Prop yourself up on your forearm[A]. Raise your right hip until your body forms a straight line from your shoulders to your ankles[B]. Lower back to the starting position. Do all your reps and repeat on your other side.
Circuit 2 – 8-Minute AMRAP
Hold a dumbbell by the ends, just below your chin, and stand with your feet shoulder-width apart. Lower your body until your thighs are at least parallel to the floor [A]. Push up explosively with your legs as you press the dumbbell overhead [B]. Return
to the starting position and repeat.
2B. Dumbbell Romanian Deadlift
Hold a dumbbell in each hand in front of your thighs, palms facing your body. Your knees should be slightly bent and feet shoulder-width apart[A]. Without rounding your lower back, bend at your hips and lower your torso until it’s nearly parallel to the floor [B]. Pause and then rise to the starting position.
2C. Dumbbell Russian Twist
Sit on the floor with your knees bent and your feet flat. Hold a dumbbell with both hands next to your chest. Lean back so your torso is at about a 45-degree angle to the floor [A]. Brace your core and rotate your torso to your left as far as you comfortably can [B]. Reverse the movement and rotate all the way back to your right as far as you can [C]. That’s one repetition.
Circuit 3 – 8-Minute AMRRAP
3A. Suitcase Carry
10 reps each side
Grab a heavy dumbbell or kettlebell, hold it in your right hand, and let it hang at your side [A]. Keep your torso upright and straight as you walk [B]. (If you’re in a small space, just walk back and forth for the prescribed number of steps.) Switch hands, and repeat. That’s one set.
3B. Dumbbell Lateral Lunge
10 reps each side
Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other [A]. Take a big step to your right and lower your body by pushing your hips back and bending your right knee [B]. Squat as deep as you comfortably can without allowing your lower back to round. (If you have exceptional mobility, you maybe able to lower your body until your right thigh is parallel to the floor.)Push back to the start. That’s one rep. Repeat on the other side.
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