by Men's Health

Lift Yourself Up

If you can't go to a gym, try this body-weight circuit by Mark McLaughlin, the founder of Performance Training Center, in Beaverton, Oregon. Repeat the four exercises as many times as you can within the time limit, resting 30 seconds between each. To maximize fat burning, avoid resting between exercises, and check out these five strategies for building a leaner, stronger body.

1. Pushup:

Place two dumbbells about shoulder-width apart on the floor. Grab them with your palms facing each other. Start in the up position of a pushup, your body forming a straight line from shoulders to ankles. Lower yourself, hold at the bottom for 1 second, and then push back up. Do 10 to 20.

2. Lunge:

Stand and take a large step forward. Your front thigh should be parallel to the floor and your back knee just off the floor. Return to a standing position. Repeat with your other leg. That's 1 rep. Do 10 to 20.

3. Chinup:

Grip a bar with your hands shoulder-width apart and your palms facing you. Pull up until your chest reaches the bar. Hold the position for 3 seconds, and then take 5 to 6 seconds to lower yourself. Do 5 to 15.

4. Plank:

Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Brace your abs as if you're about to be punched in the gut. Hold for 30 to 90 seconds.

If you have more than 15 minutes for your workout, try the routine used by the Marine Corps to blast fat and pack on muscle.

Instant Upgrade:

Body-weight exercises

Balance yourself:

Perform these exercises on one limb at a time, whether it's single-leg squats or one-arm pushups (one hand on a medicine ball and the other on the floor). You'll increase flexibility and overcome weaknesses.

Do moves back-to-back:

By pairing moves, you build strength and endurance. Try this: Do as many squats as you can in 20 seconds, and then immediately do 10 seconds of pushups. That's 1 set. Repeat 7 times, without resting.

Slow it down:

Hold the toughest position of an exercise for 5 to 10 seconds during each rep. You'll increase difficulty without adding weight.

Discover 10 more ways to achieve more results faster from your workout.

Source: Craig Ballantyne, C.S.C.S., owner of Turbulence Training

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