In this workout, you'll use a potent combination of dumbbell exercises and explosive, bodyweight calorie-scorchers to push your chest, legs and lungs to the limit.
Start a running clock and work your way through 30-second maximum effort bouts of each movement, resting for a full minute at the end of each round, repeat this seven times for a total of 20 soul-sucking minutes.
Dumbbell Floor Press x 30-sec at max effort
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Explosively press the weights above you, locking out your elbows and squeezing your chest, hard (A). Lower them slowly until your upper arms are resting on the floor (B), pause here for a quick count before repeating.
Burpee x 30-sec at max effort
After your press, get back on your feet then immediately 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 your hands on your head (B).
Walking Lunge x 30-sec at max effort
Grab your dumbbells again and stand tall, holding them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward.
Split Squat Jump x 30-sec at max effort
Drop your bells and get explosive. 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, alternating legs each rep. Keep this high, explosive and gassy.
Rest x 1 Minute
Stay on your feet and focus on controlling your breathing and bringing your heart rate back down, ready to go all out on the next round.
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