The Rush-Hour Workout

The Rush-Hour Workout

These three training tenets will turn on your burn without sacrificing intensity.

When it comes to fat loss and conditioning, there are three things you should consider to really bring on the burn. First, choose compound movements — exercises such as squats, lunges, woodchoppers, pull-ups. These moves work multiple muscle groups and optimize the number of calories you burn per rep while also eliminating the need for excessive accessory movements. Second, shoot for higher rep ranges, going for 10 to 15 per set rather than the standard six to eight. This challenges your muscular endurance, making the action more cardiovascular and adding a layer of burn you don’t normally get with a typical hypertrophy scenario. Finally, shorten your between-set rest time to keep your heart rate elevated and further intensify the element of endurance.

Use one or more of these three tenets when designing your circuit and you’ll catalyze fat loss like there’s no tomorrow. You’ll also power through rush hour unscathed by narrowing the perimeter of your workout to one or two gym locations, max. Here’s an example of a routine that uses minimal equipment and square footage while maximizing physical time as well as muscular time-under-tension. In 40 minutes or less you should be drenched, trenched and outta there.

Equipment Needed: Barbell, Dumbbell, Leg Press Machine

  • Barbell Romanian Row – 10 reps
  • Barbell Bent Over Row – 10 reps
  • Barbell Front Squat – 6 reps
  • Barbell Push Press – 6 reps
    • Perform six rounds, moving from one exercise to the next without putting down the barbell. Rest three minutes between rounds.

 

  • Dumbbell Renegade Row – 10 reps each arm
  • Burpee – 10 reps
    • Perform four rounds, resting up to 90 seconds between.

 

  • Leg Press – 2 minutes
    • Load the leg press to your bodyweight equivalent (minus the weight of the cradle) and perform consecutive reps for two straight minutes. If you need to rest during the set, do so with straightened legs but don’t rack the weight until time has elapsed. Rest as long as needed before performing a second 2-minute set.

 

renegade-row

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