You can lose your gut in far less time than you think.

By Rachel Cosgrove

Most gym-goers put about an hour into their workouts. We’re not going to say that’s a waste of time, but being smarter with your minutes is something that matters for more than just your mobile phone bill. The following routine takes only 20 minutes — that’s with warm-up included — boosting your metabolism while building muscle.

Directions

Take five minutes to warm up on the exercises first. Then perform each exercise for 30 seconds at a time, resting 30 seconds between them. When you’ve finished one circuit, rest for 90 seconds. Repeat for three total circuits.

How It Works

You’ve probably tried interval training, so you know how bursts of high-intensity exercise followed by short rest periods can wipe you out. However, we’ll bet you haven’t done an interval workout like this. All the body’s movement patterns are covered. Squatting, bending, pushing, pulling, lunging and twisting train you for the rigours of real life and burn major calories. The combination lifts also allow you to get more work done in the same amount of time. The only thing this workout won’t do is give you an excuse to skip it.

1 Front Squat/Overhead Press

➔ Hold the bar at shoulder level with your upper arms parallel to the floor so the bar rests on your fingertips (keep your elbows up and you’ll balance the bar). Squat as deeply as you can. When you come back up, press the weight overhead to lockout.

2 Romanian Deadlift/Row

➔ Hold the bar with your hands at shoulder width and bend your hips back. Keep the bar pulled against your legs as you bend. Stop before you lose the arch in your lower back and then row the bar. Lower it, and extend your hips to come back up.

3 Lunge Jump

➔ Get into the bottom of a lunge and jump straight up. Switch legs in mid-air so you land with your opposite leg forward.

4 T Push-up

➔ Do a push-up and then rotate your torso 90 degrees to the left while reaching your arm overhead so your body forms a T. Perform another rep and reach with your right arm.

> The T push-up works your chest, shoulders, triceps, back and core.