Burn Off Your Belly
15-Minute Workout
SEND FAT PACKING
Guard against holiday weight gain with this batch of fat-burning exercises. The routine below 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 three days a week, and rest a day between sessions.
1. Dumbbell Clean and Press. Stand with your knees slightly bent and hold a pair of dumbbells at knee level. Keeping your chest up and your back arched, straighten yourself in an explosive movement, pulling the weights to chest height. Continue to rise onto the balls of your feet, then quickly drop underneath the weights and "catch" them on your shoulders with your elbows high. Press the weights overhead, then lower them and return to the starting position. Do 6-8 repetitions.
2. T Pushup. Hold a light pair of dumbbells with your palms facing each other and get into the down position of a pushup. Perform a basic pushup. At the top, lift one dumbbell toward the ceiling while rotating your torso in the same direction so you face to the side. (Your body should resemble the letter T.) Return to the starting position and repeat, this time lifting the opposite arm. Do 8-10 reps.
3. Reverse Lunge and Curl. Stand holding a pair of dumbbells at arm's length. Take a step backward as you bend your knee until it forms a 90-degree angle at the 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.
4. Seated Dumbbell 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 the floor and cross your ankles so you balance on 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 rotations in each direction.
» Fitness archive
Men's Health Philippines - February 2006 Issue
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Dumbbell Clean and Press
T Pushup
Reverse Lunge and Curl
Seated Dumbbell Rotation
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