Fat-Burning Body-Weight Workout

The four-move body-weight workout for maximizing fat loss.

Building muscle, increasing strength, and burning fat isn’t just a product of countless hours of lifting heavy weight. Body-weight workouts can be just as effective, and even place less strain on the body’s joints. Men’s Fitness met with Equinox Tier 4 coach Josh Stolz for a demonstration of a four-move fat-burning workout suitable for highly trained athletes or the casual gym-goer.
THE WORKOUT INSTRUCTIONS:
Complete four rounds of the following four exercises with 60–120 seconds’ rest in between rounds.
THE EXERCISES:

 1. lateral stepup: 6 repetitions per side

 

 

 

 

 

 2. archer pushup: 6 repetitions per side

 

 

 

3. ice skater lunges (explosive): 10 repetitions per side

 

 

 

 

 4. pushup pike with feet on a box: 6 repetitions

 

 

 

 

THE WORKOUT BENEFITS:
This workout targets the entire body with two upper-body movements and two lower-body movements to provide muscular balance. Performing the exercises with high intensity and at a rapid pace will boost cardiovascular endurance and maximize fat-burning and caloric expenditure. This workout is ideal for anyone looking to lose weight or develop a general base of strength without the strain of heavy weightlifting.
EXERCISE-SPECIFIC BENEFITS:
The lateral stepup is a lower-body exercise that increases strength and power in the quads, hamstrings, and glutes. As a unilateral exercise, muscular balance is achieved on both sides of the body.
The archer pushup is an upper-body exercise that increases strength and power in the chest, shoulders, and triceps. Performing the exercise in a side-to-side, “archer-like” motion will improve balance on both sides of the body.
Tip: Maintain a neutral spine and brace your core throughout the entire movement. Position your “lower” hand farther up or down to increase or decrease the difficulty.
The ice skater lunge is a lower-body exercise that increases muscular strength, power, and endurance in the quads, hamstrings, and glutes. Performing the exercise rapidly will also improve cardiovascular endurance.
The pushup pike with feet on a box is a combination exercise that increases muscular strength and endurance in the upper body, specifically the shoulders and triceps. The pike position also actively engages and strengthens the core.
Tip: Consciously remember to keep your core braced to prevent any rounding or slouching during the entire exercise. Perform a decline pushup if the pike is too challenging.

 

Upgrade Your Pushup

Force your pecs and deltoids to work overtime with this challenging twist on the classic pushup

 

Few exercises test core and upper-body strength as well as the front-loaded pushup. The reason: It shifts your weight forward, forcing your pecs and deltoids to work overtime to keep your body balanced, says BJ Gaddour, C.S.C.S., creator of Men's Health new DVD fitness system 10-Minute Torchers. 

Here's how you do it: Assume a pushup position. Lower your chest toward the floor, but as you do, push your body forward (your hands should end up near your waist). Return to the starting position.

Once you can perform the move with perfect form, try this grueling challenge: Do front-loaded pushups for 30 seconds straight. Shoot for 10 reps during that time. That's 1 set. Do 3, resting 60 seconds between each set. Too easy? Elevate your feet against a wall, pause at the bottom of each repetition, or lengthen the set and shorten the rest.

15-Minute Workout: Pump Up Your Pecs

If you have only 15 minutes to train, don't mess around with fancy exercises that waste time. 

 

The best workouts aren't always flashy—plenty of simple routines get the job done. We've got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.
The One-Off Workout: Push and Stretch Your Chest >>>
Directions
To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.
1) Bench Press
Sets : 1 Reps: 4–6
2) Incline Dumbbell Press
Sets : 1 Reps: 8–10
3) Parallel-Bar Dip
Sets : 1 Reps: 12–15

Chest Fitness - the best and easy way

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