THE FAT-LOSS FORMULA

This program uses the latest training techniques to torch belly fat. Instead
of running, youll do total-body exercises at a fast pace. After all, whether
youre running or lifting, your muscles require energy to help you move. And this

LOSE YOUR GUT!

This 4-week plan can turn your body into a fat-burning machine
workout forces more of your muscles into action than youd ever use while
jogging for the same duration. Not convinced? Just try it once.

DIRECTIONS Perform each workout once a week, resting at least 1 day between sessions. So you might do
Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.

1 Dumbbell swing 2 Squat thrust

WORKOUT Bend at your hips and hold a dumbbell be- Stand with your feet shoulder-width apart. Bending at your hips and knees, lower your body until you can place your

A
tween your legs. Thrust your hips forward hands on the floor. Kick your legs backward, and then perform a pushup. Reverse the move and stand up. Thats 1 rep.
and swing the weight to shoulder height.

Keep your lower back slightly arched as

C omplete these you swing the dumbbell back and forth.
exercises back-
to-back using a
technique known as Keep your abs tight to
countdowns. Your arm prevent your hips from
Do 15 reps of swings, should swing Place your hands rising or sinking.
followed by 15 reps up from the on the floor in front
momentum of of you, shifting your
of burpees. Without your body. weight onto them.
resting, do 14 reps
of swings and then
14 reps of burpees.
Continue this pattern
until you do only 1 rep
of each exercise.

1 Overhead 2 T-pushup
WORKOUT farmers walk Do a pushup with your hands on a pair of hex dumbbells.

B
Grab a pair of dumb- As you push up, rotate your right arm toward the ceiling; return Raise the dumbbell and
bells and press them to the starting position. Thats 1 rep. Repeat to the other side. rotate your body in one fluid
motion. Your arms should
over your head, your form a T with your body.
palms facing each
Perform these other. Walk forward The dumbbells should
four exercises as a be set slightly beyond
each step is 1 rep.
circuit, doing one shoulder width. With your feet hip-width apart,
after another in Keep your lower your chest to the floor.
head up and
succession. stick your
Stand as tall as you
Do 10 repetitions of can with your feet chest out as
each movement, and shoulder-width apart. you walk.
rest for no longer
than 20 seconds
between each
exercise. Complete
the entire four-
exercise circuit a
total of 10 times.

3 Thrusters 4 Pushup-position row

Hold a pair of dumbbells Place a pair of hex dumbbells on the floor and set yourself in pushup position with your hands on the
next to your shoulders. dumbbells. Pull the right dumbbell up to the side of your chest. Pause, and then lower the dumbbell;
Squat down, and as you The tops of your repeat the move with your left arm. Thats 1 rep.
thighs should be
stand back up, press the parallel to the floor
dumbbells overhead. when you squat.
Dont allow your upper body to
The dumbbells should rotate as you row the dumbbell.
be set slightly beyond
shoulder width.

Keep your torso

as upright
as possible
throughout the
movement.

1 Lateral shuffle 2 Pushup and row

Photographs by

WORKOUT Stand in an athletic stance, as shown. Shuffle to your left by moving Place a pair of hex dumbbells on the floor and set yourself in pushup position. Perform a pushup, but once you return

C
either foot and then the other. Thats one step. Take three steps to your left, to the starting position, row the dumbbell in your right hand to the side of your chest. Lower the dumbbell and repeat
six steps to your right, and three steps back to your left. Thats 1 set. with your left arm. Thats 1 rep.
B E T H B I S C H O F F,

Perform the
Push your hips
exercises as a circuit. back, bend your
Do 6 reps of each knees, and lower Your body should form
movement, and cycle your body. a straight line from your Your torso shouldnt
through all four ankles to your head. rotate as you row.
Lower your body to the floor, pause,
exercises as many and then push yourself back up.
times as possible
g r o o m i n g : S c o t t M c M a h a n / W T A r t i s t M a n a g e m e n t / R e d k e n ; g r o o m i n g ( f r o n t o f p o s t e r): M i a S a r a z e n

in 20 minutes.
Rest as needed. Keep your
hips slightly
higher than
your knees.

3 Dumbbell reverse lunge Keep your torso 4 Dumbbell getup Stand tall; return to the
upright during
Grab a pair of dumbbells the move. Lie faceup and hold a dumbbell in your left hand with your arm straight starting position.
and hold them next to your sides, above you. Roll onto your right side and prop yourself up. Stand up
your palms facing each other. while keeping the dumbbell above you at all times. Once standing, reverse
Step backward with your left the movement. Do all 6 reps, and then switch arms and do another 6.
foot and lower your body until
your front knee is bent at least
90 degrees. Return to the
Place one foot flat on Push yourself
starting position, and step back the floor and dont to a kneeling
with your right leg. Thats 1 rep. take your eyes off the position.
dumbbell at any time.
Lock your elbow
and keep your
legs straight.
Want to experience more Brace your core and hold it that
of the Fat-Loss Formula? way for the entire exercise.
Download this workout to
your iPod at MensHealth.
com/download.