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Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout

Michael Piercy, M.S., C.S.C.S.
Photo credit: FluxFactory - Getty Images

From Men's Health

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

The Men’s 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? Read about it here.

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 it’s also defined as a “forceful attack.” You decide which applies here.

Directions

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 you’ve done each movement one time, that’s 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.

Circuit 1

Perform 4 rounds

1A. Bodyweight Squats

10 to 15 reps

Photo credit: Men's Health
Photo credit: Men's Health

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.

1B. Pushup

10 reps

Photo credit: Men's Health
Photo credit: Men's Health

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

15 to 20 reps

Photo credit: Men's Health
Photo credit: Men's Health

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.

Circuit 2

Perform 4 rounds

2A. Single-Leg Balance Touch

10 reps each side

Photo credit: Men's Health
Photo credit: Men's Health

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.

2B. Pullup

Reps until failure

Photo credit: Men's Health
Photo credit: Men's Health

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.

2C. Squat Jump

10 to 12 reps

Photo credit: Men's Health
Photo credit: Men's Health

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.

Circuit 3

Perform 4 rounds

3A. Bear Crawl

Crawl 10 to 15 feet

Photo credit: Men's Health
Photo credit: Men's Health

Get down on all fours and place your hands on the floor so that they’re slightly wider than and inline with your shoulders. Raise your knees a couple of inches off the floor. Without changing your posture—try not to rotate or raise your hips or torso—crawl 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.

3B. Crab Walk

Crawl 10 feet

Photo credit: Men's Health
Photo credit: Men's Health

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

10 reps

Photo credit: Men's Health
Photo credit: Matt Rainey

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. That’s one rep.

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