For 9 months, your physique has enjoyed plausible deniability, hidden beneath layers of dissembling fabric. But the arrival of summer exposes the truth.
Lucky for you, these workouts can reverse a winter of neglect—in just 30 days. They employ density training, a technique that allows you to do more work in less time. You'll sweat enough to raise sea levels, while you burnish your muscles and torch fat.
Uncover the six mistakes that keep you fat.
Complete these workouts 4 days a week. Do workout A the first day and workout B the next, and then take a day off. Repeat A and then B over the next 2 days; take 2 days off, and start again the next week. For instance, do workout A on Monday and workout B on Tuesday; then rest on Wednesday and complete the workouts again on Thursday and Friday. Restart the program the following Monday. And after 4 weeks? Find the next phase of this plan at MensHealth.com/download.
For each exercise pairing (1A and 1B, for example), alternate back and forth between sets of the two exercises, completing as many sets as possible in 10 minutes and resting only as needed. After you finish, rest for 2 to 3 minutes and then move on to the next pair of exercises. On each exercise, perform only 5 reps per set, but use a weight you can lift 10 times. (The 8 to 12 rep rule is only one of 5 muscle-building myths holding you back.) Increase your rest, if needed, to complete all 5 reps.
1A. Goblet Squat
Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. Your elbows should point toward the floor. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, and then push through your heels to return to the starting position.