Do you have 30 minutes to fry fat and rip your whole body? Yes, that's what we thought.
The Men's Health 30-Minute Shred uses High Intensity Interval Training (HIIT), which is an effective way to improve athletic performance and reduce body fat. In fact, studies show that HIIT's fitness training effects are comparable to traditional endurance training – and in a fraction of the time. Would you like to know more about the program before boarding? Read more about it here.
If you're convinced, take this countdown chaos training program from the program to pump your heart and swell your main muscle groups. Destroy stubborn fat with these perennial descent ladders. Send an attack on your body fat to burn it. Go fast, but keep your technique clear and deliberate, even if you have only one last repetition.
Complete each pair of exercises with a countdown ladder technique. Start with 10 repetitions and work your way up to 1. Do 10 repetitions of Exercise 1A followed by 10 repetitions of Exercise 1B. Take 9 repetitions of both exercises without pause (or with as little rest as necessary), then 8 repetitions of both exercises, etc., until you have completed 1 repetition 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-legged Romanian deadlift
(on both sides)
Hold a dumbbell with an overhand grip in your right hand and let it rest at arm's length. [A]. Shift your weight to your left leg and lower your upper body until it is almost parallel to the floor. As you lower your body, lift your right foot off the ground and keep your right leg in line with your body as you descend [B]. To return to the starting position, press the glutes and lift the upper body.
1B. Renegade Row
Take a pair of Hex Dumbbells and take a push-up position with straight arms [A]. Keep your core steady and row the dumbbell with your right hand to the side of your chest. Bend your arm while pulling it up [B]. Pause, and then quickly lower the dumbbell. Repeat with your left arm. That's a repeat.
Circuit 2 – countdown ladder 10 to 1
2A. Lunge with Overhead Press
Hold a pair of Dumbbells in front of your shoulders with your palms facing your feet, and stand with your feet hip-width apart [A]. Step forward with your left foot and lower your body into a lunge [B]. In the lunge position, push the dumbbells directly over your shoulders [C]. Lower the dumbbells, press the left foot into the floor and push back to the starting position. Repeat this time, but step forward with your right foot. Continue changing legs.
2B. Dumbbell push-ups
Circuit 3 – Countdown ladder 10 to 1
3A. Dumbbell Squat Thrust to Curl
10 to 15 repetitions
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 ground directly in front of your feet [B]. Kick your legs out into a push-up position [C]. Then return the movement to the squatting position [D]. Now stand up again [E] and turn the weights towards your shoulders [F]. Return the dumbbells to their original position and repeat the procedure.
3B. Recumbent Dumbbell Triceps
Take a dumbbell and lie down on your back with your knees bent and your feet flat. Hold the dumbbells directly over your chin with your palms facing [A]. Lower the dumbbells on the sides of your head without moving your upper arms until your forearms are at least parallel to the floor [B]. Back to the starting position. That's a repeat.