Get it in and get on with your day.
Alice Mongkongllite / BuzzFeed
If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet.
High-intensity workouts are way more efficient at burning calories and building muscle than steady-state cardio (think biking or running at the same moderate pace for a set period of time). And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout. But when you eat low-carb, your body turns to your fat stores for energy sooner, Albert Matheny, C.S.C.S., and co-founder of Soho Strength Lab in New York City, tells BuzzFeed Life.
BuzzFeed Life asked Matheny to create a 20-minute high-intensity fat-burning workout that you can do anywhere (with a few minutes added to the front and end for warm-up and cool-down). And here’s what he came up with.
This workout has two different parts to it: Circuit 1, and Circuit 2. Each circuit has five moves.
Here’s how it works: 1. You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP). 2. After 10 minutes, you take a one-minute rest break. 3. Then you move on to Circuit 2. Do as many rounds of Circuit 2 as you can in 10 minutes.
Don’t forget to warm up and cool down. Now get to it!
Alice Mongkongllite / BuzzFeed
Do as many rounds as possible (AMRAP) in 10 minutes!
1. Squat Jumps
John Gara / BuzzFeed
Do 10 reps. Learn to do proper squat jumps .
2. Mountain Climbers
John Gara / BuzzFeed
Do 15 reps with each leg. Learn to do proper mountain climbers .
3. Side Lunges
John Gara / BuzzFeed
Do 10 reps on each side. Learn to do proper side lunges .
4. Elevated Push-Ups
John Gara / BuzzFeed
Do 10 reps. Learn to do proper push-ups .
5. V-Hold
John Gara / BuzzFeed
Hold this pose for 30 seconds. Learn to do a proper v-hold .
Now repeat the circuit as many times as you can in 10 minutes!
When you’re done with your 10 minutes, take a one-minute rest break. If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2.
Alice Mongkongllite / BuzzFeed
Do as many rounds as possible (AMRAP) in 10 minutes.
1. Single Leg Deadlifts
John Gara / BuzzFeed
Do 10 reps on each leg. Learn to do proper single-leg deadlifts .
2. Reverse Lunges
John Gara / BuzzFeed
Do 10 reps on each leg. Learn to do proper reverse lunges .
3. Squats
John Gara / BuzzFeed
Do 10 reps. Learn to do proper squats .
4. Supermans (Supermen?)
John Gara / BuzzFeed
Do 10 reps. Make sure to keep your torso still while raising your arms and legs off the floor as high as you can. Squeeze your glutes (butt muscles) as you raise your legs.
5. Plank
John Gara / BuzzFeed
Hold for 30 seconds. This is a forearm plank, a modified version of a regular plank. Learn to do proper plank technique .
Do as many rounds as you can in 10 minutes. When your 10 minutes are up, cool down for two minutes.
Make sure you take time to ease out of the workout and get in some stretches. . Good work!
USA / Via glee.wikia.com
Special thanks to Matheny, who very graciously modeled moves 1, 2, and 5 in Circuit 1.
