by Anthony Yeung Men’s Fitness
You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.
Here are six workouts that melt fat in under 20 minutes. Note: If you’re still standing by the end of these routines, you’re doing them wrong.
Workout #1: Escalating Density Training
Pioneered by strength coaches Charles Staley and Robert Dos Remedios, escalating density training involves doing progressively more work in the same amount of time—as your conditioning improves, you burn more calories, and ultimately more fat.
Sample Workout
Front Squat x 8
Chinup x 8
Overhead Press x 8
Ab Wheel Rollout x 8
Hang Clean x 8
Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout.
Workout #2: Timed Circuit
Timing your sets works just as well as counting the reps in them, and helps you set goals for how many reps to get. The more reps you do, the more you can stimulate your metabolism.
Sample Workout
Skater Squat
Plank (hold for 30 seconds)
Plyo Pushup
Split Squat Jump
Inverted Row
Spend 30 seconds on each exercise, completing as many reps as possible. Take a 30-second break between exercises. Rest 90 seconds after the circuit and repeat for three total rounds.
Workout #3: Strength Circuit
When you shorten your work periods and increase your rest periods, you can use heavier weights, which is ideal for building strength. In a timed strength circuit, each set will last 20 seconds while the rest period is 40 seconds. Rest 90 seconds before repeating the circuit and do three total rounds.
Sample Workout
Goblet Squat
Lat Pulldown
Lateral Skater Jump
Dumbbell Push Press
Swiss-Ball Pushup Hold (hold the top position of a pushup for 20 seconds)
Workout #4: Dumbbell Complex
A complex is a series of exercises done back to back using one load. You complete one set of each movement without resting or even setting the weight down in between. This burns a ton of calories, and blasts every muscle in your body.
Sample Workout
Romanian Deadlift x 6
Bentover Row x 6
Reverse Lunge x 6 (each side)
Dumbbell High Pull x 6
Overhead Press x 6
Front Squat x 6
Plyo Pushup x 6
Always choose a weight that you can handle for your weakest exercise (on the plyo pushup, simply set the dumbbells aside). Rest for 90 seconds and repeat the complex for four total rounds.
Workout #5: Barbell Complex
Barbells work for complexes too. Use a weight that you can handle for your weakest exercise. Rest 90 seconds at the end and repeat for four total rounds.
Sample Workout
Deadlift x 5
Bent-Over Row x 5
Romanian Deadlift x 5
Hang Power Cleans x 5
Front Squat x 5
Push Press x 5
Good Morning x 5
Reverse Lunge x 5 each side
Workout #6: Kettlebell Complex
So many kettlebell exercises are done explosively. That makes for a lot more force production on each set and reps that repeat more quickly, resulting in a greater burning in your muscles and your lungs.
Sample Workout
Swing x 8, 7, 6, 5
Clean x 8, 7, 6, 5
Snatch x 8, 7, 6, 5
Goblet Squat x 8, 7, 6, 5
Split Jerk x 8, 7, 6, 5
Goblet Reverse Lunge x 8, 7, 6, 5
Swing x 8, 7, 6, 5
Start with just two 16kg kettlebells—that’ll be enough. Rest 90 seconds after each complex. For the first complex, do eight reps on each lift; on the second, do seven reps, and so on down as shown for four total rounds.
– See more at: http://www.mensfitness.com/weight-lo….W1doo2ij.dpuf
