20 MINUTE FAT BLASTER

Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.

- ALYSSA SHAFFER

NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York–based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger. Complete as many rounds as you can for 20 minutes. Team MuscleMeds shows us how it’s done.

1. SQUAT JUMP

FOCUS: LOWER BODY

› Stand with feet hip-distance apart, elbows bent, with hands in front of body. Squat down, keeping weight over heels and hands forward (A). › Using the strength of your lower body, push through your heels to explode off the floor, pushing hands behind you (B). › Land softly in squat position. Repeat, continuing for 30 seconds.

2. BALL SLAM

FOCUS: UPPER BODY

› Stand with feet hip-distance apart, holding a medicine ball above head, arms close to body (A). › Using your arms, back, chest, and core, throw the ball to the floor as powerfully as possible (B). › Squat down to pick the ball up and repeat for 30 seconds.

3. EXPLOSIVE CRUNCH

FOCUS: CORE