This is the ultimate do-anywhere, zero-excuse metabolic circuit.
18 MINUTESEQUIPMENT None
TARGET Total body
CALORIES BURNED 248
TRAINER David Jack, performance coach and owner of Actv8 Phoenix
BEST FOR Fitting in a quick, metabolism-revving workout when you're on the road, pressed for time, or don't have access to fitness equipment or a gym As measured by a fit 5'11" 175-pound man using a Polar FT7 watch
How to do it Perform 50 reps of each exercise in any order as quickly as you can without rest. You don't have to do all 50 reps in a row--you might do 20 pushups, move on to jumping jacks, do another 15 pushups, and so on. Once you complete the circuit, rest 1 to 2 minutes and repeat. Do up to 3 circuits total, starting with a different move each time.
Pushup
Drop down on all fours and place your hands on the floor so they're straight and slightly beyond shoulder width. Lower your body until your chest nearly touches the floor, and then push yourself back up as quickly as you can. (Workout Upgrade: The greatest exercise of all time just got better. Click here to learn The Pushup That Blasts Your Core.)
Mountain climber
Assume a pushup position with your arms straight. Lift your right foot off the floor and bring your knee as close to your chest as you can, touching the floor with your toes. Repeat with your left leg. Continue alternating back and forth.
RELATED: Which moves do fitness experts hate? Read 5 Exercises That Make Trainers Cringe.
Crunch
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your ears. Now raise only your head and shoulders as you crunch your rib cage toward your pelvis. Return to the starting position and repeat quickly.
Jumping jack
Stand with your feet together and hands at your sides. Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide. Without pausing, quickly reverse the movement and repeat.
Body-weight squat
Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart. Push your hips back and lower your body until your thighs are parallel to the floor. Drive back up to the starting position and quickly repeat.
Try This: DeltaFIT Challenge
Grip strength is essential to both lifting power and stamina, says BJ Gaddour, C.S.C.S., of StreamFit.com. Gauge and improve yours with the hanging arm test. (Discover Gaddour's cutting-edge plan that torches calories and sculpts every single muscle in your body: The Incredible 82-Day Speed Shred.)
LEVEL 1
TWO-ARM HANG
Hang at arm's length from a pullup bar, using an overhand grip that's slightly beyond shoulder width.
Your goal Three 1-minute hangs, resting 2 minutes between each
LEVEL 2
OFFSET HANG
Loop a towel over a pullup bar and hold both ends in one hand. Grab the bar with the other hand, using an overhand grip.
Your goal Two 1-minute hangs (one with each hand on the towel) with 2 minutes of rest between each
LEVEL 3
SINGLE-ARM HANG
Hang from the pullup bar using only one arm.
Your goal Two 1-minute hangs (one per arm), resting 1 minute between each
For more total-body fitness ideas, check out our list of DeltaFit Challenges.
Provided by Men's Health - msn.com
