Forget about the “fat-burning zone,” that low-effort no-man's-land where your body supposedly uses flab for fuel. It's bunk, says Robert dos Remedios, C.S.C.S., head strength and conditioning coach at California's College of the Canyons. "The key to shedding pounds is increasing workout intensity," says Coach Dos, who created the two complexes in this workout. "Doing exercises back-to-back at maximum effort revs your metabolism for up to 36 hours." Fitness experts call it the afterburn effect; you can just call it smart training. (Search: What is the afterburn effect?) (And for 4 super-fast, fat-blasting workouts that you can do at home, check out the Men’s Health 15-Minute Workout DVD.)

Do this: Start with exercises 1-3, performing 10 reps of each move as quickly as you can without pausing between exercises. Rest for the same length of time it took you to do the complex. Repeat two more times, rest 3 minutes, and follow the same process for exercises 4-6.

Explosive Pushup

Step 1

Step 2

Step 3

Assume a pushup position.
Bend your elbows and lower your body.
Press yourself up so forcefully that your hands leave the floor.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This move works:
Abs, Chest, Core, Shoulders, Triceps

Photo Credit: Beth Bischoff

Body-Weight Jump Squat

Step 1

Step 2

Step 3

Place your fingers on the back of your head and pull your elbows back so that they're in line with your body.
Dip your knees in preparation to leap.
Explosively jump as high as you can. When you land, immediately squat down and jump again.

Tip While the jump squat shown here is great for athletic performance, use a deeper squat when doing the exercise for fat loss. In fact, lower your body until your upper thighs are parallel to the floor (as shown in the iso-explosive body-weight jumps squat).
Tip Jump higher: Imagine that you're pushing the floor away from you as you leap.
This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This move works:
Calves, Core, Quadriceps

Photo Credit: Beth Bischoff,

Sumo Squat Thrust

Step 1

Step 2

Step 3

Stand with your feet slightly beyond shoulder width, and then squat and place your hands on the floor in front of you.
Kick your legs back into a pushup position, and quickly return to the squatting position. Stand and repeat.

This move works:

Photo Credit: Beth Bischoff

Spiderman Pushup

Step 1

Step 2

Assume the standard pushup position.
As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your left knee to your left elbow. Continue to alternate back and forth.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This move works:

Photo Credit: Beth Bischoff

Mountain Climber

Step 1

Step 2

Assume a pushup position with your arms completely straight.
Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This move works:
Abs, Chest, Core, Hamstrings, Hips, Lower Back, Obliques, Quadriceps, Shoulders, Upper Back

Photo Credit: Beth Bischoff

Bodysaw

Step 1

Step 2

Assume a pushup position but with your weight resting on your forearms and your feet on the Valslides.
Brace your abs, squeeze your glutes, and push back with your upper arms. (You'll feel your core engage as your feet slide backward.) Return to the starting position and repeat.

This move works:

Photo Credit: Beth Bischoff

Core Curriculum

Explosive Pushup

Body-Weight Jump Squat

Sumo Squat Thrust

Spiderman Pushup

Mountain Climber

Bodysaw