When the mercury rises, there’s truly no better place to sizzle fat than the great outdoors. Make the most of the extra rays and give your lean-body goals a boost by teaming up with a partner for a truly epic bodyweight workout – you’ll amass 1,000 reps between you, annihilating calories and ramping up our metabolism for hours to come.
Naturally, there’s no kit necessary for this session, so it really can be completed anywhere. All you need is a willing accomplice and enough space to sprint. Together, you’re going to be working in a ‘chipper’ format, working your way through all reps of each movement.
Share the reps in a ‘you go, I go’ fashion, aiming for 10 to 15 at a time and resting only as your partner works, or as necessary to keep your form decent. Once you’ve completed all the prescribed reps of an exercise, do a 400-metre run together before moving into the next movement.
“This isn’t a race, so keep your form slick," says Men’s Health fitness editor Andrew Tracey. “That being said, the relative safety of bodyweight movements provide you an opportunity to step on the gas a bit and see just how much you have in the tank.”
Got what it takes to tackle this mammoth session? WhatsApp your mate, pick a park, fill up your water bottle and get at it.
0) Run 400m
Start each round with a run to launch your body into the fat-burning zone, then chase the final round with one last sprint for a total of six. Remember, 400m is a challenging middle distance, so put the foot down, lifting your knees high (A) and driving ahead with your arms (B).
1) Push-up x 200 (broken up between partners in sets of 10-15)
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
2) Split-squat Jump x 200 (broken up between partners in sets of 20)
Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, this time finishing in a standing position.
3) Butterfly Sit-up x 200 (broken up between partners in sets of 10-15)
With your legs bent and your soles together, lie with your hands behind your head (A). Tense your abs as you sit up, and touch your hands to your feet (B). Reverse the movement back to laying and repeat.
4) Bodyweight Squat x 200 (broken up between partners in sets of 20)
Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
5) Burpee x 200 (broken up between partners in sets of 10-15)
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
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