Burn fat, build muscle - The one move that'll transform your workout

Burpee & Row Chain
• THE BASE: A burpee provides a full-body metabolic stimulus.
• THE CHAIN: A bent-over row at the top makes for a highly effective chain.
• THE FOCUS: Add one row when you repeat the chain. When you get to 10, start over at one.
• TIME IT: Go for five to 10 minutes. Rest whenever you need it, and start up again right where you left off.


TARGET MUSCLES: quadriceps, glutes, latissimus dorsi, trapezius, rhomboids

SET UP: Stand with your feet hip-width apart, arms at your sides with a dumbbell in each hand.

ACTION: Squat, placing your hands on the floor by your feet [A]. Jump your feet behind you [B], then jump them forward and stand. Next, bend your knees slightly and lean forward from your hips. Row the weights up [C], then extend your arms and return to the start. Repeat until your time is through, adding another row with each chain until you reach 10, then start again from one.


TRAINING TIP: If the dumbbells roll around as you perform the burpee, use hexagon-shaped weights (as shown), or forgo them altogether; simply pick them up from the ground when you need to do the row.