Burn off your belly in 15 minutes

Posted September 15, 2007 at 12:30 PM by Jamal Walker

Section: His Fitness, Cardio Training, Strength Training, Injuries & Rehab, Alt. Therapies

This routine from Men’s Health challenges your largest muscle groups to burn calories and stokes your metabolism. Perform these exercises as a circuit, moving from one to the next without rest.  Do two or three circuits, resting 60 seconds after each. Do this routine 3 days a week and rest a day between sessions. The whole routine only takes about 15 minutes.

Dumbbell clean and press - stand with your kneses slightly bent and hold a pair of dumbbells at knee level, keeping your back arched, straighten yourself in an explosive movement, pulling the weights to chest height. Rise onto the balls of your feet, and quickly drop underneath the weights and catch them on your shoulders with elbows high. Press the weights overhead to the starting position, Do 6-8 reps.

T pushup - hold a hold a light pair of dumbbells with your palms facing each other, get into the pushup position. Perform a basic pushup. At the top, lift one dumbbell high toward the ceiling while rotating your torso int he same direction so you face one side (your body should resemble the letter T). Return to the starting position and repeat with the opposite side, do 8-10 reps.

Reverse lunge and curl - Stand holding a pair of dumbbels down at your sides. Take a step backward, bend your knee until it forms a 90 degree angle athte bottom. As you step back, curl the weights to your shoulders. Lower them as you push yourself back to the starting position. Repeat the move, this time lunging with your other leg. Do 6-8 reps with each leg.

Seated dumbell rotation - Sit on the floor with your knees bent and hold a dumbbell at its ends, in front of your chest. Lift your feet off hte floor and cross your ankles so you balance your butt while leaning back slightly. Next, rapidly rotate from side to side as you attempt to touch the weight to the floor. Do 8-10 reps in each direction.

Research sources and for more information: [Men’s Health. Total Fitness Guide 2007. Page 125]; [picture]