Are you ready for a metabolic EPOCalypse? The 10-minute shred cycle below will blast calories while you work out, and stoke your metabolic furnace for hours afterward -- for a fat-burning fire that rages on even while you're binge-watching Narcos.
That's because this cutting-edge circuit will send you into oxygen debt, boosting your excess post-exercise oxygen consumption, or EPOC. Ever hear that an intense workout can create a serious calorie "afterburn." That's EPOC. You’ll love it, but your fat cells won't.
To do the workout, you'll use one light weight and work as hard as possible for 45 seconds, while only resting for 15 seconds. But fair warning: If you're not used to training like this, it'll be tough.
"Using lighter loads for longer work periods and shorter rest places a ton of metabolic stress on your muscles," says B.J. Gaddour, C.S.C.S., Men’s Health Fitness Director. "Your muscles will be screaming, but the payoff is huge. You’ll get both a strength workout and a conditioning workout in a single routine."
And since all the exercises in this circuit are unilateral -- or one-sided -- you'll also prevent muscle imbalances and increase total-body stability. Or put another way: You'll sculpt your abs as you banish your belly.
How to Do It
Grab a light dumbbell: Beginners can use a 5- or 10-pound weight; stronger folks can reach for a 15 or 20 pounds. Perform the following 5 exercises in a row:
1. Single-Arm Bulgarian Split Squat (Left Leg Forward)
2. Single-Arm Bulgarian Split Squat (Right Leg Forward)
3. Single-Arm Crab Press (Left Arm Pressing)
4. Single-Arm Crab Press (Right Arm Pressing)
5. Single-Arm Kneeling Row (Left Arm)
6. Single-Arm Kneeling Row (Right Arm)
7. Side Plank Lateral Raise (Lie on Left Side)
8. Side Plank Lateral Raise (Lie on Right Side)
9. Single-Arm Half-kneeling Curl to Press (Left Arm)
10. Single-Arm Half-kneeling Curl to Press (Right Arm)
For each movement, do as many reps as you can in 45 seconds, and then rest 15 seconds. (You'll do an exercise on your left side first, and then the same move on your right side.) You may not be familiar with all the exercises: That’s why we created the video at the top of the page to guide you.
Finish all 10 exercises to complete one "shred" cycle. That's 10 minutes. Do 3 total shred cycles for a 30-minute calorie-crushing workout that will skyrocket your metabolism for the rest of the day.