Do you have 30 minutes to spare to fry fat and shred your entire body? Yeah, we thought so.
The Men’s Health 30-Minute Shred utilizes high-intensity interval training (or HIIT), which is an effective method for improving sports performance and stripping away body fat. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Want to learn a little more about the program before jumping in? Read about it here.
If you’re convinced, take on this Countdown Chaos workout from the program to get your heart pumping and your major muscle groups popping. Destroy stubborn fat with these tenacious descending ladders. Send an all-out assault on your body fat to burn it off. Go fast, but keep your technique crisp and deliberate, even when you only have one final rep to go.
Perform each pair of exercises using a “countdown ladder” technique, starting with 10 repetitions and working your way down to 1. Do 10 repetitions of Exercise 1A, followed by 10 repetitions of Exercise 1B. Without resting (or with as little rest as needed), do 9 reps of both exercises, then 8 reps of both exercises, and so on, until you’ve completed 1 rep of both exercises. Then repeat the procedure for Exercises 2A and 2B, and Exercises 3A and 3B.
Circuit 1 – Countdown Ladder 10 to 1
1A. Dumbbell Single-Leg Romanian Deadlift
(Do both sides)
Hold a dumbbell in your right hand with an overhand grip and let it hang at arm’s length in front of you. [A]. Shift your weight onto your left leg, and lower your torso until it’s almost parallel to the floor . As you lower your body, lift your right foot off the floor, keeping your right leg in line with your body as you descend [B]. To return to the starting position, squeeze your glutes and raise your torso.
1B. Renegade Row
Grab a pair of hex dumbbells and assume a pushup position, your arms straight [A]. Keeping your core still, row the dumbbell in your right hand to the side of your chest, bending your arm as you pull it upward [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm. That’s one rep.
Circuit 2 – Countdown Ladder 10 to 1
2A. Lunge with Overhead Press
Hold a pair of dumbbells just outside your shoulders, palms facing in, and stand with your feet hip-width apart[A]. Step forward with your left foot and lower your body into a lunge [B]. While you’re in the lunge position, press the dumbbells straight above your shoulders [C]. Lower the dumbbells, press your left foot into the floor and push yourself back to the starting position. Now repeat, but step forward with your right foot this time. Continue to alternate legs.
2B. Dumbbell Pushup
Circuit 3 – Countdown Ladder 10 to 1
3A. Dumbbell Squat Thrust to Curl
10 to 15 reps
Hold a pair of dumbbells at arm’s length next to your sides with your palms facing each other and your feet shoulder-width apart [A]. Squat down and lower your body until the dumbbells touch the floor just in front of your feet [B]. Kick your legs out into a pushup position [C]. Then reverse the movement back to the squat position[D]. Now stand back up [E], and then curl the weights toward your shoulders [F]. Lower the dumbbells back to the starting position, and repeat.
3B. Supine Dumbbell Triceps Press
Grab a pair of dumbbells and lie on your back on the floor, your knees bent and your feet flat. Hold the dumbbells directly above your chin, your palms facing each other [A]. Without moving your upper arms, lower the dumbbells to the sides of your head until your forearms are at least parallel to the floor [B]. Return to the starting position. That’s one repetition.