Last minute man? If you’ve waited until now to get your body in shape for the season of board shorts and tank tops, fear not. There’s still time to torch fat and build muscle definition—if you know what to do. Key to maximizing your time in the gym is incorporating multi-joint exercises that work more than one muscle at a time: “Anything that challenges more than on muscle group or joint will burn more fat and that is what to look for when trying to optimize fat loss,” says Nick Rodocoy, a personal trainer in New York City, who created this routine.
Plus, it’s super fast-paced so you’ll rev up your metabolism for max fat-burning results. “This workout combines explosive power and combination movements to help shred fat,” says Rodocoy, noting that it’s a balanced routine that challenges all major muscle group while evening out upper body pushes and pulls.
Depending on your goals and current training regimen, doing this workout 2-4 times a week should be enough to get you results. Make sure the exercises can be completed with proper form and technique. “Never sacrifice form for one more rep,” says Rodocoy.
Move through this three-part routine as fast as you can while maintaining proper form. Record your time at the end and try to beat it next week.
A. Double Kettlebell clean to front squat x 8 (the clean comes first and then the squat is with the clean in the rack position).
B. Pull-up x 6-8
C. Dip x 8-10
Repeat 5 times
A. Dry treadmill push x 20 seconds
B. Kettlebell swing x 15
C. Push-ups x 15
Repeat 3 times
A. Standing band pull apart x 15
B. Plank on ball circles x 10 each side
C. Reverse crunch on decline bench x 10
Repeat 3 times