Stop! Don’t waste your lunch hour browsing #catsofinstagram; instead, do this midday metcon that blends cardiovascular and muscular conditioning and offers the maximum fat burn in the minimum amount of time. Why a metcon? Because according to researchers at Queen’s University in Ontario, Canada, metcon-style training provides a unique kind of muscle activation that improves anaerobic performance while incinerating fat and is so intense that it creates a burn that lasts up to 72 hours
post-workout. What’s more, it can be accomplished in 20 minutes or less.
Warm up with one minute of lateral jumps followed by 20 body-weight squats, taking your time and working through your complete range of motion. Then do the moves in the order given, performing 21 reps of each in Round 1, 15 reps of each in Round 2 and nine reps of each in Round 3. Work quickly, leaving little to no rest in between moves, and aim to be done in 15 to 20 minutes, max. Each week,
work to finish with a faster time.
1. RESISTANCE-BAND PUSH-UP
Loop the resistance band across your shoulders and secure an end under each hand on the floor. Place your hands outside your shoulders and extend your legs behind you into a push-up position, core tight. Bend your elbows and slowly lower your body toward the floor, then extend your arms to the start.
Tip: To make this harder/easier, adjust the length of the band across your back.
2. SUMO WALKOUT
Stand with your feet hip-width apart, arms in front of you. Walk forward and with each step widen your stance and lower your glutes (keeping your back straight and chest lifted) until you’re walking in a crouched position. Then walk backward, slowly rising until you’re standing back at the start.
Tip: Increase the challenge by holding a weight in the goblet position at your chest.
3. BANDED GOOD MORNING
Stand with feet hip-width apart and secure the handles around your feet. Loop the band across your shoulders and bend forward until your torso comes roughly parallel, then return to the start, squeezing your glutes at the top.
Tip: Make sure the band does not loop around your neck to protect your spine.
4. SEATED BANDED TWIST
Secure the band around your feet and hold the ends at your chest with your knuckles touching, elbows bent. Keep your legs straight and your glutes planted as you slowly twist your torso as far as you can to the side. Pause briefly, then return to the start. Continue, alternating sides.
Tip: As you twist, press through your toes to keep your hips square.
5. BROAD JUMP
Stand with your feet hip-width apart, then swing your arms back and quickly drop into a quarter-squat. Explosively extend your legs and hips and swing your arms forward, leaping as far as
you can across the floor. Land softly and repeat right away.
Tip: Go for distance, not height.With each jump, try to go a little farther.