You don’t need a gym membership to torch calories. The proof? This do-it-literally-anywhere fat-burning workout requires nothing more than your own bodyweight and a sturdy bench (or ottoman) to help you supercharge your weight loss in the time it takes to watch an episode of The Office.
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The 50-second work periods will test your muscular endurance and also eat up the sugar stored in your muscles to put your body in a fat-burning state post-exercise. The short 10-second rest periods will keep your heart rate up the entire session, crush calories, and leave you with a sweat-soaked shirt by the time you’re done.
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Here’s how it works:
Do each move for 50 seconds with 10 seconds of rest between moves:
- Marching hip thrust
- Skull-crusher
- Bulgarian split squat, left side
- Bulgarian split squat, left side
- Bench hop
That’s 1 round. Do 3 to 5 rounds based on your schedule and fitness level.
Only have 10 minutes to train? Then just do 2 rounds. A recent study showed that a 10-minute circuit done once had the same post-workout after burn of the same circuit done 3 times.
Yes, the longer workout burned more overall calories. But the big takeaway here is that something is always better than nothing, especially when you hit it with enough intensity.
Here’s why it works:
A gym-free, fat-burning workout is nothing to scoff at, especially if your main aim is to shed pounds. Outside of its calorie-busting benefits, a proper routine can also net you better cardiovascular endurance and boost muscle strength. So, you’ll reap all the benefits of a cardio workout—i.e., elevating your heart rate—while your bodyweight and good ol’ dependable gravity will help you pack on muscle. Plus, with no commute between you and your sweat sesh, you’ll also leave little room for excuses.
Article originally published on menshealth.com
