When you're busy but still want to squeeze in a quick workout, it's all about maximizing every minute. One of my favorite ways to make this happen is with complexes -- a set of two or more exercises with little to no rest between movements. When it comes to accelerating fat loss, you want to combine non-competitive exercises -- movements that don't work the same muscle groups -- to work your whole body.

I created two unique bodyweight complexes, one that focuses on strength and the other which focuses on cardio. You can perform a single complex of your choice as a furious finisher to your regular routine or combine the two for a 20-minute fat-fryer.

Instantly stream the original 30-minute follow-along workout from the bestselling Men's Health DeltaFit SpeedShred program:

Mad-Minute Meltdown: Try Workout That Uses Exercise Combinations To Burn Fat Slideshow

 

Complex A

1. Chin-ups Do 20 seconds of work, 0 seconds of rest. Turn up your muscle gains outside the gym. These 18 Ways to Build Muscle All Day will help you shed fat, sculpt muscle, and accelerate recovery.

 

Complex A

2. Push-ups Do 20 seconds of work, 0 seconds of rest. We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.

 

Complex A

3. Jump Squats Do 20 seconds of work, 60 seconds of rest. That's 1 round. Perform 5 total rounds for 10 total minutes and then move onto Complex B. Try these 5 Secrets to the Perfect Workout and you'll never be held back in the gym again!

 

Complex B

1. Skater Jumps Do 20 seconds of work, 0 seconds of rest. Beat your workout plateaus with this 5-move Total-Body Muscle Assault.

 

Complex B

2. Donkey Kicks Do 20 seconds of work, 0 seconds of rest.

 

Complex B

3. Rotational Jacks Do 20 seconds of work, 60 seconds of rest. That's 1 round. Perform 5 total rounds for 10 total minutes and then you're done!

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