Michael Piercy, MS, CSCS

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28380582&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="2b871fdd-bee4-3ae2-a062-dc7074962b45"> The Mens Health 30-Minute Shred </a> 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 trainingand in a fraction of the time. Want to learn a little more about the program before jumping in? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Bodyweight Blast workout from the program to get your heart pumping. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series. Go fast, but keep your technique crisp and deliberate, even when you only have one final rep to go. Blast can mean fun, but its also defined as a forceful attack. You decide which applies here.

Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Once youve done each movement one time, thats 1 round. Complete a total of 4 rounds, and then rest 60 to 90 seconds. Repeat the procedure for Exercises 2A, 2B, and 2C, and then Exercises 3A, 3B, and 3C.

1A. Bodyweight Squats

Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor [B]. Drive back up to the starting position and repeat.

Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. Pause, then push yourself back to the starting position.

1C. Jumping Jacks

Stand with your feet together and hands at your sides [A]. Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide [B]. Without pausing, quickly reverse the movement and repeat.

2A. Single-Leg Balance Touch

Stand tall on your left leg, your knee slightly bent. Raise your right foot off the floor until your right knee is bent 90 degrees [A]. Keeping your lower back naturally arched, bend at your hips and reach forward with your right hand and touch the floor a few inches in front of your left foot [B]. (Bend your left knee only as much as needed, and push your right leg back.) Return to the starting position. Do all your reps, and repeat, this time standing on your right leg.

Hang from a bar using a shoulder-width, overhand grip [A]. Squeeze your shoulder blades together and pull your elbows downward to lift your body upward as high as you can [B]. Slowly reverse the move back to the starting position.

Stand with your feet shoulder-width apart, toes pointing forward. Bend at your hips and knees, and lower your body into a quarter squat. Let your arms swing back behind you [A]. Immediately reverse the movement and jump off the floor forcefully, swinging your arms above your head [B]. Land as softly as you can and go right back into the squat position and jump again. Repeat for the prescribed time or reps.

Get down on all fours and place your hands on the floor so that theyre slightly wider than and inline with your shoulders. Raise your knees a couple of inches off the floor. Without changing your posturetry not to rotate or raise your hips or torsocrawl forward by taking a small step with your left hand and right foot [A]. Continue to crawl by stepping with your right hand and left foot [B], and repeating back and forth.

Sit upright on the floor with your feet at and your hands on the floor next to your sides. Put your weight on your hands and raise your hips a couple of inches off the floor. Now walk backward or forward by taking a small step with your right foot and left hand [A], and then your left foot and right hand [B].

3C. Atari Froggers

Squat down and place your hands on the floor between your feet [A]. Kick your legs back into a pushup position [B]. Then reverse the movement back to the starting position. Thats one rep.

Get Shredded With This Bodyweight Circuit Workout

Do you have 30 minutes to spare to fry fat and shred your entire body? Yeah, we thought so.

Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28224950&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="2c27a88d-b0f5-3057-a25a-cc1a8aecb89c"> The Mens Health 30-Minute Shred </a> 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

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 youve 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

Hold a dumbbell in your right hand with an overhand grip and let it hang at arms length in front of you. [A]. Shift your weight onto your left leg, and lower your torso until its 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. Thats 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 youre 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

Hold a pair of dumbbells at arms 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. Thats one repetition.

Get Shredded With This 30-Minute Countdown Workout

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28141384&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="a1e73361-8a34-309a-a2d2-af784d6bc384"> The Mens Health 30-Minute Shred </a> 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Total Body Blitz workout from the program to get your heart pumping and your major muscle groups popping. Destroy stubborn fat with these tenacious 10-minute circuits. Send an all-out assault on your body fat to burn it off. Go fast, but keep your technique crisp and deliberate.

Set a timer for 10 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed.

Once youve done each movement one time, thats 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 10 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C. For Exercises 3A and 3B, complete the prescribed number of reps of each movement, then repeat one time, for a total of 2 rounds. Rest as needed.

1A. Dumbbell Squat

Stand with your feet slightly beyond shoulder-width. Hold a dumbbell by the ends, just below your chin, your elbows pointing down [A]. Keeping your torso as upright as possible, push your hips back, bend your knees, and lower your body as far as you comfortably can [B]. If you can get low enough, allow your elbows to press your knees apart. Push your body back to the starting position. Thats one rep.

1B. Alternating Dumbbell Bench Press

Grab a pair of dumbbells and lie with your back on a at bench. Lift the dumbbells up so theyre over your chin with your arms straight. Hold them with your palms turned to the front (thumbs facing each other) [A]. Slowly lower one dumbbell to your upper chest [B], pause, and then push it back up over your chin. Thats one rep. Repeat the procedure with your other arm, and continue to alternate back and forth for the prescribed time or reps.

1C. Plank with Tap

Position your body in a low plank, your forearms on the floor [A]. Keeping your body stiff, lift your righthand and forearm off the floor and tap your left shoulder [B]. Thats one rep. Now place your right forearm back on the floor, then lift your lefthand and forearm, and tap your right shoulder. Continue to alternate back and forth each rep.

2A. Glute Bridge

Lie on your back on the floor with your knees bent and your heels positioned so your toes are off the floor [A]. Squeeze your glutes and raise your hips until theyre in line with your torso [B]. Lower back down to the starting position. Thats one rep.

2B. Dumbbell Row

Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until its nearly parallel to the floor. Hold the dumbbells at arms length from your shoulders, palms facing each other. Your lower back should be naturally arched, not rounded [A]. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades toward your spine[B]. Lower the dumbbells back to the starting position. Thats one rep.

2C. TRX Body Saw

Adjust the TRX handles so that theyre at at the level of your mid-calf. Then place your feet in the straps and assume a pushup position, but with your forearms on the floor instead of just your hands. Your body should form a straight line from your head to your ankles [A]. Without allowing your hips to sag, use your forearms to slowly push your body back a few inches [B]. Pause, then return to the starting position. Continue to sawback and forth.

Lie on your left side on the floor, your right foot in front of your left. Prop yourself up on your forearm[A]. Raise your right hip until your body forms a straight line from your shoulders to your ankles[B]. Lower back to the starting position. Do all your reps and repeat on your other side.

3B. Bicycle Crunch

Lie on your back on the floor with your legs straight and place your hands behind your head. Lift your legs slightly off the floor. Simultaneously bring your left knee in as you raise your right shoulder and elbow off the floor toward your knee[A]. Immediately switch arm and leg positions [B], and continue to alternate back and forth. Each crunch counts as a rep.

This Total Body Blitz Workout Torches Body Fat

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28035100&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="6a3ae559-d647-3511-a40c-ace75458bec7"> The Mens Health 30-Minute Shred </a> 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Dumbbell Demolition workout from the program to get your heart pumping and your major muscle groups popping. Destroy stubborn fat with these diabolical 8-minute circuits. The more rounds you do, the more calories you annihilate. Go fast, but keep your technique crisp and deliberate.

Set a timer for 8 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed.

Once youve done each movement one time, thats 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 8 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C, and Exercises 3A and 3B.

1A. Squat to Press

Hold a pair of dumbbells just outside your shoulders, palms in, and stand with your feet shoulder-width apart [A]. Lower your body until your thighs are at least parallel to the floor [B]. Push up explosively with your legs as you press the dumbbells overhead [C]. Return to the starting position and repeat.

1B. Decline Pushup

Assume a pushup position, but with your feet on a sturdy box or bench instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor[B]. Pause, then push yourself back to the starting position.

Hold a dumbbell by the ends, just below your chin, and stand with your feet shoulder-width apart. Lower your body until your thighs are at least parallel to the floor [A]. Push up explosively with your legs as you press the dumbbell overhead [B]. Return to the starting position and repeat.

2B. Dumbbell Romanian Deadlift

Hold a dumbbell in each hand in front of your thighs, palms facing your body. Your knees should be slightly bent and feet shoulder-width apart[A]. Without rounding your lower back, bend at your hips and lower your torso until its nearly parallel to the floor [B]. Pause and then rise to the starting position.

2C. Dumbbell Russian Twist

Sit on the floor with your knees bent and your feet flat. Hold a dumbbell with both hands next to your chest. Lean back so your torso is at about a 45-degree angle to the floor [A]. Brace your core and rotate your torso to your left as far as you comfortably can [B]. Reverse the movement and rotate all the way back to your right as far as you can [C]. Thats one repetition.

3A. Suitcase Carry

Grab a heavy dumbbell or kettlebell, hold it in your right hand, and let it hang at your side [A]. Keep your torso upright and straight as you walk [B]. (If youre in a small space, just walk back and forth for the prescribed number of steps.) Switch hands, and repeat. Thats one set.

3B. Dumbbell Lateral Lunge

Hold a pair of dumbbells at arms length next to your sides, your palms facing each other [A]. Take a big step to your right and lower your body by pushing your hips back and bending your right knee [B]. Squat as deep as you comfortably can without allowing your lower back to round. (If you have exceptional mobility, you maybe able to lower your body until your right thigh is parallel to the floor.)Push back to the start. Thats one rep. Repeat on the other side.

Shred Fat in 30 Minutes With This Dumbbell Session

This 30-Minute Diabolical Dumbbell Demolition Workout Will Shred Fat

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28009460&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="23954004-4c48-37f1-ad74-f783906e911c"> The Mens Health 30-Minute Shred </a> 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Fat Frying Fury workout from the program to get your heart pumping and your major muscle groups popping. Youre about to unleash a hurricane of hurt on stubborn fat. And youll be tempted to get sloppy. Dont: Go fast but keep your technique crisp and deliberate.

For Exercises 1A and 1B, use 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 youve completed 1 rep of both exercises.

For Exercises 2A and 2B, use a conventional ladder technique, starting with 1 repetition and working your way up to 10. Do 1 repetition of Exercise 2A, followed by 1 repetition of Exercise 2B. Without resting (or with as little rest as needed), do 2 reps of both exercises, then 3 reps of both exercises, and so on, until youve completed 10 reps of both exercises.

For Exercises 3A and 3B, revert to the countdown ladder technique, starting with 10 repetitions and working your way down to 1.

Circuit 1 - Countdown Ladder 10 to 1

Stand with your weight on your right foot and your right knee bent. Lift your left leg off the floor behind you [A]. Now bound to your left by pushing off with your right leg. Land on your left foot, lifting your right leg o the floor behind you[B]. Over and back is one rep. Continue hopping back and forth for the prescribed amount of time or reps. If needed, touch your back foot on the floor behind you for balance.

Circuit 2 - Ladder 1 to 10

2A. Squat Thrust

Stand tall with your feet shoulder-width apart [A]. Squat down and lower your body until your hands 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. Thats one rep.

2B. Bodyweight Lateral Lunge

Stand with your feet about hip-width apart [A]. With your left foot, take a big step to your left, push your hips back, bend your knees, and lower your body as far as far as you comfortably can [B]. Although youll have to lean forward, strive to keep your torso as upright as you can. As you lower body, keep your right leg straight and your right foot at on the floor. Push your body back to the starting position, and repeat with your right leg. Thats one rep.

3A. Mountain Climber

Assume a pushup position with your arms straight. Without rounding your lower back, lift your right foo to the floor and bring your knee toward your chest. Thats one rep. Repeat with your left leg for another rep. Continue alternating back and forth, moving your legs quickly but under control.

3B. Single-Leg Touchdown

Stand tall on your left leg, your knee slightly bent. Raise your right foot a few inches off the floor [A]. Keeping your lower back naturally arched, bend at your hips and reach forward with your right hand and touch the floor a few inches in front of your left foot [B]. Return to the starting position. Do all your reps, and repeat, this time standing on your right leg.

Fry Your Fat in 30 Minutes Without Equipment

This Fat-Frying Bodyweight Burner Takes Just 30 Minutes

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a27589170&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="3754ce04-df6a-3881-a4b2-c381c3f5b538"> The Mens Health 30-Minute Shred </a> 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Total Body Takedown workout from the program to get your heart pumping and your major muscle groups popping. Youll also sweat like a pig-but you won't look or feel like one after you put in the work.

Set a timer for 10 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed. Once youve done each movement one time, thats 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 10 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C. For Exercises 3A and 3B, complete the prescribed number of reps of each movement, then repeat one time, for a total of 2 rounds. Rest as needed.

1A. Sumo Deadlift

Set your feet wide apart and place a dumbbell vertically on the floor between them. Squat down, bend at your hips, and grasp the top head of the dumbbell with both hands. Position your body so that your lower back is naturally arched, and your shoulders are pulled down toward your butt [A]. Squeeze your glutes, thrust your hips forward, and stand up tall [B]. Lower back down to the starting position. Thats one rep.

10 reps (or as many as possible up to 10)

2A. Bodyweight Squat

Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart[A]. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor [B]. Drive back up to the starting position and repeat.

2B. Decline Pushup

2C. Side Plank with Reach Under

Adjust the TRX handles so that theyre at the level of your mid-calf. Then place your feet in the straps and assume a side plank position, your top foot in front your bottom and your upper body propped on your forearm. Brace your core, squeeze your glutes, and raise your hips until your body forms a straight line. Lift your right arm toward the ceiling [A]. With your raised hand, reach under and behind your torso [B], then lift your arm back up to the starting position. Thats one rep.

3A. Bodyweight Jackknife

Lie on your back on the floor with your legs and arms straight, as shown [A]. In one movement, simultaneously lift your torso and legs as if youre trying to touch your toes [B]. Lower your body back to the starting position.

Get down on all fours, your hands directly below your shoulders and your knees directly below your hips. Slowly raise your right arm and left leg at the same time until theyre in line with your body. Hold that position for one to two seconds. Return to the starting position and raise your left arm and right leg. Thats 1 rep.

Get Shredded With the Total Body Takedown

Do you have 30 minutes to spare to shred your entire body? Yeah, we thought so.

The Total Body Takedown Will Get You Shredded in 30 Minutes

The Mens 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? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this Cardiac Core Session from the program to get your heart-pumping and your abs popping. Youll also sweat like a pig-but you won't look or feel like one after you put in the work.

Circuit 1: Countdown Circuit 10 to 1

Stand with your feet shoulder-width apart, toes pointing forward. Bend at your hips and knees, and lower your body into a quarter squat. Let your arms swing back behind you [A]. Immediately reverse the movement and jump off the floor forcefully, swinging your arms above your head[B]. Land as softly as you can and go right back into the squat position and jump again.

1B. Hipup (both sides)

Lie on your left side on the floor, your right foot in front of your left.Prop yourself up on your forearm[A]. Raise your right hip until your body forms a straight line from your shoulders to your ankles[B]. Lower back to the starting position. Do all your reps and repeat on your other side.

Circuit 2: Countdown Circuit 10 to 1

2B. Plank Rotation

Get into a pushup position, but place your elbows on the floor, one arm in front of the other (as shown). Squeeze your glutes and thighs tightly, and brace your abs [A]. Keeping your feet in place, lift your right arm and rotate your torso upward, reaching as far behind you as you comfortably can [B]. Now rotate back down, and repeat on your left side. Thats one rep.

Circuit 3: Countdown Circuit 10 to 1

3A. Mobility Burpee

Stand tall with your feet shoulder-width apart [A]. Squat down and lower your body until your hands touch the floor just in front of your feet [B]. Kick your legs out into a pushup position [C]. Lift your right foot, bend your knee, and place your right foot as close as you comfortably can to your right hand [D]. Step your right foot back into pushup position, and repeat with your left leg. From the pushup position [E], jump your feet up toward your shoulders as you simultaneously push off the floor with your hands and land in a squat position [F]. Now jump up [G] and land in the starting position.

3B. Bodyweight Jackknife

Lie on your back on the floor with your legs and arms straight, as shown [A]. In one movement, simultaneously lift your torso] and legs as if youre trying to touch your toes [B]. Lower your body back to the starting position.

This Cardiac Core Session Will Shred Your Six-Pack

Do you have 30 minutes to spare to shred your six pack? Yeah, we thought so.

Thats why seven years ago, I implemented a 30-minute system at my performance facility, <a href="http://www.thelabsports.com/" id="148141b0-0e1e-3ff4-a6ad-fa977249dab1"> The LAB </a> , in Fairfield, New Jersey. Its for the busy man or woman whose number one excuse is, I dont have the time to work out.

The system works. Since I started offering it at The LAB, Ive doubled my clientele and seen a 60 percent increase in business year over year. People enjoy working out again and theyre in the best shape of their lives. Its this system that helped me earn IDEAs 2017 Personal Trainer of the Year.

Before my 30-minute system, my clients would rush into the gym after work and train for an hour. They would barely last a couple months on this schedule. Carving out an hour multiple times a week was nearly impossible. There were late nights at the office. Kids to take care of. Laundry to be done. Sports to be watched. Sleep to be had. Tweets to post! I decided to make things simple for them. I turned a complicated 60-minute workout into a concise 30 minutes.

The best part: They still achieved incredible results. And now, with <a href="https://order.hearstproducts.com/subscribe/splits/hstproducts/Email_30_Minute_Shred" id="96286fb8-b3ce-3a47-a788-9176b2404bc4"> The Mens Health 30-Minute Shred </a> , you can, too.

As a society, we think we have to do more and work longer to get the results we want. The truth is, duration doesnt necessarily matter.

Heres what a typical 60-minute session with good personal trainer might look like:

<ul><li> Stretching and foam rolling </li><li> Dynamic warmup and activation moves (ex: butt kicks and glute bridges) </li><li> Speed, agility, and quickness drills (ex: ladder and cone drills) </li><li> Power training (ex: box jumps) </li><li> Resistance training (ex: pushups, squats, curls) </li><li> Cardio (ex: interval sprints or steady jogging) </li><li> Cooldown </li></ul>

And heres what my 30-minute workout looks like:

<ul><li> Dynamic Warmup: 3 to 5 minutes </li><li> Circuits/Intervals/Resistance training:20 to 24 minutes </li><li> Cooldown: 3 to 5 minutes </li></ul>

I want to make one thing clear: Shorter doesnt mean easier. Just because Im cutting your exercise time by half doesnt mean youre getting any less effective of a workout. Thats because the workouts found in The Mens Health 30-Minute Shred are based on the following core principles.

<h1> The Principles of The 30-Minute Shred </h1>

Man doing exercise with suspension straps in gym

Principle 1: Work Harder, Not Longer

The U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise-like brisk walking-per week. That shakes out to about 30 minutes a day, 5 days a week to get the major benefits. And if youre overweight or obese, that recommendation jumps to 300 minutes of moderate exercise a week. Basically, 60 minutes per day, 5 days a week.

Work out more vigorously, however, and you can dramatically decrease those numbers. The Mens 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.

Case in point: Canadian researchers found that a group of exercisers who did four to six 30-second sprints on a bike 3 days a week improved their fitness by about 30 percent. Thats nearly identical to the improvements made by another group that pedaled for 90 minutes at a moderate intensity.

How is this possible? Think of high-intensity intervals as a disruptor. Generally, your body strives for homeostasis, or what you might think of as the status quo.

But super fast workouts disrupt homeostasis, thanks to a chemical called lactic acid. When your exercise intensity increases-that is, you go harder-lactic acid builds up in your blood faster than your body can remove it. This sparks a surge of human growth hormone into your bloodstream, which stimulates muscle building and fat loss, and skyrockets your metabolism.

Your body torches calories long after you finish your last rep as it tries to get back to equilibrium. Whats more, turning up your intensity taps into your fast-twitch muscle fibers, which require more energy to contract and improves your power. This effect would never happen with ordinary steady state exercise on the treadmill or a slow marathon gym session.

HIIT doesnt have to be just traditional cardio exercises like running or biking. All of the workouts I design for my clients involve resistance exercises. Your body doesnt know the difference: Any time you alternate high-intensity levels of work with lower-intensity work, youll get the same fat-burning effect.

But theres an upside to resistance interval training compared to traditional cardio: muscle. While more muscle will make you look and perform better, its much more important than that. Starting around the age of 30, most men lose 5 to 10 pounds of muscle each decade. This decrease of muscle mass and strength is linked to slouched posture, a decline in your immune system, the onset of diseases like diabetes and cancer, and weaker bones and joints. Weight training helps prevent all of these problems.

HIIT is all-out exercise. Its meant to be hard-but dont be nervous about that. In my program, the intensity level is personal. Its what you can do that day. For each workout, I give you a Rating of Perceived Exertion-or RPE-target with which to gauge your training intensity.

RPE is a scale from 1 to 10. And in this program, youll use two different versions of that scale. The first is for workouts where I want you to focus on the amount of weight youre lifting. This is your Strength RPE. For example, an RPE of 10 means that youre going to give your maximum effort. So if youre prescribed 10 reps, youll choose a weight in which you can barely get that tenth rep, and couldnt perform another. An RPE of 8, on the other hand, means that when you hit your last repetition, you should still feel like you could pump out a couple of more reps.

The second RPE scale is for work-outs that are more cardio-based, and really challenge your conditioning. This is your Cardio RPE. Working at a 10? You should charge up the AED machine because youre hitting the floor after the next rep! (Just kidding.) But think of this way: You shouldnt be able to hold an 8 or above for more than a minute or two.

RPE is subjective. Thats the whole point. It works well for almost everyone. But if you prefer a more objective number to follow, you can also use a heart rate monitor to measure your intensity during your conditioning workouts. For that reason, Ive provided a heart rate range that correlates to the Cardio RPE.

Next to your Cardio RPE is your Cardio MHR (or maximum heart rate). In the range, theres a percent of your maximum heart rate that corresponds to any given RPE. For instance, if your target Cardio RPE for a workout is 8 to 10, youll be want to get your heart rate to average between 80 and 100 percent of your MHR for the entire routine.

<ul><li> 10. This is my max effort. I cant do 1 more rep. </li><li> 9. I could probably complete 1 more rep. </li><li> 8. I could have done 2 more reps. </li><li> 7. I have 3 to 4 reps left in the tank. </li><li> 6. I can easily control the weight and move it at a high speed. </li><li> 5. I feel like this is a light warm up. </li><li> 4. I hardly have to move muscle to lift this. </li><li> 3. I'm stretching. </li><li> 2. Im lying on the couch lifting the remote. </li><li> 1. Im lying on the couch. </li></ul>

To calculate your maximum heart rate, take 225 minus your age. So if youre 45, your MHR would be 180. Use that number to determine your heart rate target. (In this example, 80 to 90 percent of your maximum heart rate would be 144 to 162 beats per minute.)

For both your Strength RPE and Cardio RPE, dont try to go above the target ranges. Over time, youll be able to handle more weight and crank out more reps at that same RPE.

Your RPE may feel different from day to day. Say youre fighting off a cold. Todays target RPE may be less intense or require lighter weights than the previous workout. Thats okay-thats how its supposed to work.

The Mens Health 30-Minute Shred removes the non-essentials from longer workouts. You wont spend long chunks of time doing corrective exercises, mobility work, activation, cool downs, sun worship, and so on.

Im not discarding these elements; I believe they totally have their place. Mobility drills and dynamic stretches enhance the communication between your mind and muscles. Corrective exercises can keep your body young and injury-free. I think people should do all of the above.

However, I just havent seen the evidence that you need to spend tons of time doing them every single day. Throughout my program, I sneak these non-essentials into your routines through quick dynamic warmups. These warmups are only five moves each, but they turn on the power to your muscles and lubricate your joints, while improving your flexibility and posture. Youll also see corrective exercises, agility drills, and mobility moves sprinkled throughout your workouts. Plus, I provide an optional bonus mobility routine that you can do before or after any workout, or on rest days.

The workouts in a 30-Minute program are short, tightly packed with exercise. That means theres no time to text! You cant just show up and dial it in. You must work hard and make every second count.

Do that, and youll torch fat, build muscle, and watch your waistline shrink-all in just 30 minutes a day.

Want more than 20 of Piercy's 30-minute plans? Check out <a href="https://order.hearstproducts.com/subscribe/splits/hstproducts/Email_30_Minute_Shred" id="96286fb8-b3ce-3a47-a788-9176b2404bc4"> The Mens Health 30-Minute Shred </a> .

Folding a fitted sheet is complicated. So is the Dallas Cowboys Flex defense. But exercise shouldnt be.

Why You Only Need 30 Minutes for a More Shredded Body

<a href="https://order.hearstproducts.com/subscribe/hstproducts/237452?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a28009460&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="23954004-4c48-37f1-ad74-f783906e911c"> The Mens Health 30-Minute Shred </a> 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 trainingand in a fraction of the time. Want to learn a little more about the program before jumping in? <a href="https://www.menshealth.com/fitness/a27433279/30-minute-workout-benefits/" id="58f89136-ea9e-34a2-afe6-c677d0aeb129"> Read about it here </a> .

If you're convinced, take on this 8-Move Meltdown workout from the program to get your heart pumping and your major muscle groups popping. Youll also sweat like a pigbut you won't look or feel like one after you put in the work.

Directions: Do Exercises 1A, 1B, 1C, and 1D as a circuit, completing one movement after the other. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Once youve done each movement one time, thats 1 round. Complete a total of 3 rounds, and then repeat the procedure for Exercises 2A, 2B, 2C, and 2D. Note: For Exercise 2C, switch sides at the halfway mark of each set.

1B. Dumbbell Reverse Lunge with Press

Grab a pair of dumbbells and hold them at your sides, your feet hip-width apart [A]. Keeping your torso upright, step backward with your right leg and lower your body until your front knee is bent 90-degrees and your rear knee nearly touches the floor [B]. Push yourself back up to the starting position. Now repeat, this time stepping back with your left leg. Continue to alternate legs for the prescribed time.

1C. Dumbbell Chest Fly

Grab a pair of dumbbells and lie on your back on a at bench. Hold the dumbbells straight over your chest with your palms turned toward each other [A]. Slowly lower the dumbbells down toward your sidesallowing your elbows to bend slightlyuntil your upper arms are at least parallel to the floor [B]. Pause, then reverse the movement back to the starting position.

1D. Mountain Climber

Assume a pushup position with your arms straight. Without rounding your lower back, lift your right foot off the floor and bring your knee toward your chest. Thats one rep.Repeat with your left leg for another rep. Continue alternating back and forth, moving your legs quickly but under control.

Stand with your weight on your right foot and your right knee bent. Lift your left leg off the floor behind you [A]. Now bound to your left by pushing off with your right leg. Land on your left foot, lifting your right leg off the floor behind you [B]. Over and back is one rep. Continue hopping back and forth for the prescribed amount of time or reps. If needed, touch your back foot on the floor behind you for balance.

2B. Glute Bridge

2C. Dumbbell Rotational Chop

Bend at your hips and hold a dumbbell by the ends next to your right hip, as shown. Your knees should be slightly bent [A]. Keeping your arms nearly straight, pivot on the balls of your right foot, and forcefully rotate your torso to the left as you draw your arms up and across your body until theyre above your left shoulder [B]. Reverse the movement, and continue to repeat back and forth. Do for the prescribed time or reps, and then repeat on the other side.

2D. Scissor Hop

Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While youre in the air, scissor-kick your legs so you land with your left leg forward [C]. Repeat, alternating your forward leg for the duration of the set.