This superfast strength-training plan created by trainer Craig Ballantyne, author of Turbulence Training, enhances endurance, builds muscle, and blasts fat.
Do it: Starting with the first exercise, repeat the intervals for four minutes, then immediately repeat the pattern with the second move.
Move 1: Full-Extension Squat
Squat with your feet shoulder-width apart, your toes turned out slightly, and your arms down (a). In one move, straighten your legs and lift onto the balls of your feet, swinging your arms up to shoulder height (b). Lower your heels, hips, and arms to the starting position. That’s one rep. Do as many as you can in 20 seconds. Rest for 10 seconds. That’s one set. Do eight sets.
Move 2: Switch Lunge
Step your right leg forward into a lunge, bending your right knee over your right ankle and your left knee toward the floor (a). Step your right leg back to center, keeping your foot lifted. Immediately step your right foot back into a lunge, bending your right knee toward the floor and your left knee over your left ankle (b). Step your right leg back to center, keeping your foot lifted. That’s one rep. Do as many reps as you can in 20 seconds. After 10 seconds of rest, switch sides. You’ll do eight sets of this move–four to the right and four to the left.