This Workout Torches Fat in 24 Minutes


This month-long total body workout plan will get you going fast to avoid the holiday bloat.

This month, in the tenth and final installment of our yearlong series that’ll get you the specific workout results you want, we work every muscle in your body with a blistering bodyweight circuit. Next month, we’ll give you more.

Alex Isaly, who designed this month’s workout, has worked with both an Olympic decathlete and a world-champion swimmer, and he co-created Spartan Race’s group training program.

You could spend the rest of the year lifting weights, but your body doesn’t need that as much as you think. Train smarter, not harder, and still beat holiday bloat with this bodyweight sweat sesh that’ll melt fat, revitalize tight muscles, and layer on the strength you need to end 2019.

The Plan

Do this workout at least 3 times a week for the next 28 days. Perform the main workout as a 3-round circuit with no rest between exercises. After the final exercise, rest 1 minute. Do each move for 60 seconds in the first round, 45 seconds in the second round, and 30 seconds in the third.

The Warmup

Work through 3 rounds.

Squat to Hip Opener

Start standing, and drop into a deep squat. Stand, squeezing your glutes, and lift your right leg, driving your knee up. Rotate your thigh outward, flexing your right glute. Pause, then return to standing. Repeat on the other side. Do reps for 30 seconds, then jumping jacks for 30 seconds. Complete 3 sets, with no rest between each.

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