Burn flab faster than ever with this super-simple routine.
A couple of months ago, I asked Alwyn Cosgrove, C.S.C.S.,—one of the world’s top trainers—to create a cutting-edge fat loss program for Men’s Health. And, of course, he obliged. But a curious thing: One of the workouts in the plan featured just two exercises.
That’s right:--
When asked to create a super-effective, calorie-torching routine, Cosgrove gave us a workout that had readers do only a dumbbell swing and a squat thrust. This confused some folks, who wondered, “How can you lose fat with just two exercises?”
Cosgrove’s response:-
“Running is just one exercise, but no one questions that when it comes to burning fat.” (Another great way to lose fat: Avoid The 20 Worst Drinks in America.)
That’s a good point. And in fact, once you understand the philosophy behind Cosgrove’s routine, you start to see why it works so well. But first, an explanation of the actual workout itself. Here’s how it works: You do 15 repetitions of the dumbbell swing, followed immediately by 15 reps of the squat thrust (see below for descriptions of both exercises). Without resting, do 14 reps of swings and then 14 reps of squat thrusts. Continue this pattern until you complete only 1 rep of each exercise. This is called a countdown workout. (Get it?)
Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body. (Click here to see The Best New Exercises for Men.) They’re also done at a fast pace. In theory, it’ll only take you, on average, about 3 seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way!).
If you think that sounds too easy or too fast to work, I suggest you try it. You may find you can’t even finish. But that’s okay—you can just start with a lower number, like 10, and work your way up as you improve your fitness. What’s more, if you want an even greater challenge, you can always take a breather and repeat the routine.
The best part is that unlike jogging, these aren’t joint-pounding exercises, and you can do them without even leaving your house. All you need is a single dumbbell. Remember: Whether you're running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you'd ever use while jogging for the same duration.
Plus, this type of routine will boost your metabolism for hours after your workout. The upshot: You’ll burn tons of calories and get in shape like never before. Want to learn more? Click here to hear Alwyn Cosgrove and me discuss this workout on The Men’s Health Podcast.
Dumbbell Swing
Dumbbell swing at your hips and hold a dumbbell between your legs. Thrust your hips forward and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arm. Also, make sure you don’t round your lower back; it should stay naturally arched when you bend at your hips. Note: At the top of the swing, you can just switch hands. (It’s easy to do really smoothly–you just need to time it right.) Or you can use a different arm each set. Alternatively, you can do the swing holding the weight with both hands.
Squat Thrust
Squat thrust with your feet shoulder-width apart. Bending at your hips and knees, lower your body until you can place your hands on the floor. Kick your legs backward, and then reverse the move and quickly stand up from the squat. That’s 1 rep. If you have trouble doing the pushup, you can simply eliminate that part of the exercise. Or to make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.