Diet Plan To Burn Fat And Build Lean Muscle

portrait of sweating male boxer listening to trainer during workout in boxing gym

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Find an empty space that you don't mind sweating on and you're set to cook some calories. This workout uses an EMOM structure (Every Minute On the Minute): perform a different move at the start of each 60 seconds, and if you finish your reps before the minute is up, rest until the next one starts. Your coach today, Bradley Simmonds, is a bodyweight specialist, who's workouts are tried and trusted by his legion of over 385k Instagram followers, so you're in safe hands. You just need to clear a spot in the living room and put in the work.

1 Half Burpee

20 reps

Don't be fooled by its name – a half burpee doesn't require half the effort, as your shoulders and core stay under constant tension. Starting in a plank, crunch your abs to jump your feet in toward your hands (A), then hop back to the plank position (B). Do 20 reps, then rest until the 60 seconds are up.

2 Jumping Jack

30 reps

Burn fat in double time with this next move, beloved by the military. Stand with feet together, arms by your sides (A), then raise your arms up above your head at the same time as jumping and spreading your feet wide (B). That's one rep. Perform 30, then enjoy a brief moment of respite. Get to it soldier.

3 Spider Mountain Climber

20 reps

Spend your third minute on the floor. Drop down and assume a press-up position. Keeping your core tight and back flat, bring your right knee to your right elbow (A). Lower your right leg back into the plank and repeat with your left leg (B). Done? Go back to the burpees for minute four, then keep cycling through the movements for the full 15 minutes.

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David Morton is Deputy Editor at Men's Health, where he has written, worked, edited and sweated for 12 years.

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Diet Plan To Burn Fat And Build Lean Muscle

Source: https://www.menshealth.com/uk/workouts/g32247774/home-workout-lean-muscle/