Jason Foo

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3 Effective High Intensity Interval Training Workouts

matthew hanlon/corbis<p><b>HIIT WORKOUTS TO TRY</b><p><b>1. Step to HIIT:</b><p>From Latorya Watts, Figure Olympia Champion.<p>Cycle in this shoulder and leg HIIT session to …

Exercise

The Hardest Follow-Along Workout the Men’s Health Fitness Director Has Ever Done | Men's Health

So I decided to put together my own equipment-free version of the workout that men can do anytime, anywhere. I demonstrated the routine on <i>Men’s Health</i> Facebook Live last week, but you can follow-along to the video shown above.<p>(I perform a brand-new Facebook Live follow-along workout every Friday at …

How to Hack Your Hormones So You Can Sleep Better, Gain Muscle, and Have More Sex

Science says you can control your chemistry. Here’s how<p>Think of your body as a Fortune 500 company. There are layers of management, countless systems that must work together seamlessly, and tons of goals that occasionally conflict.<p>In other words, it’s complicated. Thankfully, you don’t have to …

Wellness

The Barbell Complex That Builds Bigger Muscles, Greater Power, and Fries More Fat | Men's Health

The mix trains every major muscle and targets your fast-twitch muscle fibers, the ones with the greatest potential for size and strength.<p>And since this is a complex, you’ll burn an insane amount of fat, says Jack. That’s because you’ll flow from one exercise to the next without ever resting or …

3 Fat Destroying Finishers That You Can Do Every Workout

<b>FINISHER ONE: The Fat Assault</b><p><b>Equipment needed:</b> AirAssault Bike<p><b>How to do it:</b>Sprint for 15 seconds and rest for 15 seconds. Repeat 10 total times.<p><b>Why it’s great</b>: The AirAssault is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you …

Crazy Crawlers: The Ridiculous-Looking Exercise That Shreds Your Core | Men's Health

You’ll start in a quadruped position with your hands directly beneath your shoulders and your knees beneath your hips. Your back should be flat like a table top.<p>Then, you’ll lift your left hand off the ground and sweep your right leg underneath your body. Since you’re removing two points of support …

The Diabolical Dumbbell Drop Set | Men's Health

Check out the drop set example in the video above.<p>It uses one movement—the dumbbell press—to hammer your shoulders and chest. You’ll start out in the position you are weakest (overhead), and work your way down to the position you are strongest (flat) so you can go harder for longer.<p>Do the drop set …

The Best 3 Cardio Workouts You've Never Tried | Men's Health

So try one of John’s novel cardio drills below. Or better yet, try all three. You’ll blast fat and improve your fitness quickly.<p>And the best part: You won’t have to find ways to distract yourself during these workouts—you’ll be too busy getting in shape.<p>The “55” Workout<p>Start by doing one …

You’ve Never Done the Stepup Like This Before

This variation of the classic exercise challenges your lower body in all new ways<p>Here’s the typical way to do a stepup: Face a bench, and step up and down.<p>But in the video above, <i>Men’s Health</i> Fitness Director B.J. Gaddour shows you the crossover version of the movement. You’ll travel across the …

Fitness

The 30-Minute Follow-Along Workout That Melts Fat All Day Long | Men's Health

The exercises start easy, but they get progressively more difficult from round to round. Just stick with the variations that you can handle for your current fitness level and do the best you can.<p>I performed this exact workout live on Facebook last Friday. Join me for an all-new follow-along workout …

The Cardio and Arm EMOM Workout | Men's Health

You’ll alternate between two movement: jumping rope and the curl to overhead press.<p>Jumping rope is a low-impact way to carve your calves, burn fat, and improve your rhythm and coordination. If you don’t have a rope, fake it, or hop, skip, or run in place.<p>The dumbbell curl to press is a combo …

The 7-Move Upper-Body Upgrade

Target your shoulders and upper chest with this V-shape workout<p>The V-shaped torso is a magical thing.<p>Put two guys with the same amount of muscle and fat on their frames next to one another, and the one with the broader shoulders and slimmer waist will <i>always</i> look more athletic.<p>And the wider your …

Coast Guard

The 10-Minute Transformation Workout | Men's Health

1. Circuit x1<p>Uneven Plank<p>Max Reps<p>For: 1 Minute<p>SPECIAL DIRECTIONS: Switch arms after 30 seconds.<p>Assume a pushup position with your hands directly under your shoulders. Bring one forearm down to the floor, as if you were doing a plank with one arm. (So you’re “uneven.”)<p>Brace your core and squeeze …

The Arm Workout That Adds Inches Of Muscle to Your Biceps and Triceps | Men's Health

Minute 1: Do 8 to 12 reps of a biceps exercise<br>Minute 2: Do 8 to 12 reps of a triceps exercise<br>Minute 3: Rest<p>That’s 1 round. Do 5 total rounds.<p>Perform this 15-minute routine to start your workout when you’re most fresh. Do it up to 3 times per week, switching up the variations every time you do it. …

The 5-Minute Abs Screamer | Men's Health

Pushup<p>Max Reps<p>For: 30 Seconds<p>SPECIAL DIRECTIONS: Rest as little as needed.<p>Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.<p>Squeeze your glutes and brace your abdominals—as if you were about to be punched in the gut. Maintain …

The Abs and Shoulder Partner Workout | Men's Health

While lying on your stomachs facing each other, you’ll push your hands into hers while she resists you, and then vice versa.<p>You’ll both get a great shoulder workout—even if one of you is stronger, Speer says. That’s because people naturally have more strength when they’re resisting than when …

How to Perform Speed Ladder Drills Like a Professional Athlete | Men's Health

(Watch Canelo Alvarez battle it out with one of the quickest boxers in the sport, Amir Khan, live on Pay-Per-View Saturday May 7 at 9 p.m. ET/6 p.m. PT.)<p>That’s because speed and agility give you an edge in every sport. They help you stay on your feet when you should have fallen and win when you’re …

The 15-Minute Six Pack Shimmy

Get ready for your abs to burn and shake<p>This 15-minute abs workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour has a fun name, but it’ll cause your abs to burn and shake.<p>The routine’s five movements hit every last muscle in your core, including your shoulders, obliques, rectus abdominis, hip …

Workouts

The Max Minute Meltdown Workout | Men's Health

Your task during the workout is simple: Do one exercise for one minute.<p>Seriously, that’s it. For 60 seconds, give 100 percent. Demolish every rep. Feel your muscles contracting. Strive for perfection. Leave nothing on the table. MAX OUT.<p>When the minute is up, move on to the next exercise on the …

The World’s Best Cardio Workout | Men's Health

(For more short and effective strength and cardio workouts you can do at home, check out THE 21-DAY METASHRED. One guy lost 25 pounds of fat in just 6 weeks!)<p>At first the regimen attracted little attention, but it eventually gained a cult following among a handful of strength and conditioning …

The Best Active Recovery Workout | Men's Health

If you’re serious about changing your body, feeling better, and making serious gains in the weight room, then “active” rest days are a must.<p>(And if you’re serious about losing weight and feeling your best, try THE 21-DAY METSHRED. One guy lost 25 pounds of fat in 6 weeks—at home!)<p>After all, you’re …

EMOM Workout: Jump Rope and Kettlebell Swing | Men's Health

This week, let’s swap out the ball for a bell.<p>The kettlebell swing builds total-body power—especially the highly metabolic muscles of your shoulders and hips. In fact, studies show that swings can provide similar calorie-burning and conditioning benefits as running, but without the pounding on your …

The No-Equipment, Total-Body Workout You Can Cram Into 13 Minutes

Build strength and muscle from head to toe with this highly efficient routine<p>This is not your basic bodyweight workout.<p>The routine, created by <i>Men’s Health</i> Next Top Trainer Gideon Akande, uses twists on conventional exercises like squats, pushups, and lunges to challenge your body in a whole new way.<p>…

Workouts

The Core and Cardio EMOM Workout | Men's Health

(Build your best body at home with THE 21-DAY METASHRED. One guy lost 25 pounds of fat in 6 weeks.)<p>The jump rope offers a low-impact way to carve your calves, hike up your heart rate, and improve your rhythm and coordination. If you don’t have a jump rope, either fake it or hop, skip, or run in …

This Man Stretched 10 Minutes a Day For a Month. Here’s What Happened

Turns out, a loose muscle is a strong muscle<p>Like most guys, I hated stretching. Why waste time sitting around when I could cram in more lifting?<p>It hurt to learn that I was wrong—throbbed like hell, actually. I hurt my hip doing a leg workout and going running the same day, and had to shut down.<p>I …

The Workout That Will Make You Sweaty, Sore, and Tired In 15 Minutes

Use this superfast routine to spur fat loss, hit every muscle, and crank up your metabolism<p>Want to lose your spare tire? Then think fast.<p>Superfast exercises build up lactic acid in your muscles because you’re working harder and faster than your body can clear the compound. This spurs human growth …

New York City

The 5-Minute Maxout Workout

The Maxout Workout is intense, but extremely efficient<p>Five minutes? That’s it?<p>Trust us, you don’t want to go for longer than that.<p>Follow-along with <i>Men’s Health</i> Next Top Trainer Gideon Akande in the workout shown above. Each minute, you’ll attack a different part of your body with two separate …

Exercise

The Pushup Workout From Hell | Men's Health

Once you can’t perform another explosive rep, you’ll immediately perform an isometric hold, hovering a few inches off the floor.<p>Compartmentalize, and hold this position for as long as you can. You’re building strength and stability in the hardest point of the pushup—the bottom, explains …

The MetaShred Workout That Carves Your Core | Men's Health

The complex shown in the video above is comprised of 6 movements that you do for 3 total minutes. Repeat up to 5 times.<p>Since you’re working for 5 to 10 times longer than a normal working set at the gym, the oxygen demands are off the charts. After just one round, your metabolism will go through the …

The Lateral Raise That Crushes Your Obliques

Want to build broad shoulders and a strong core? This exercise checks both off your list<p>The deltoids are the largest muscles on your shoulder. If you want them to look like grapefruit halves stuffed into the top of your sleeves, then you need to do the lateral raise.<p>This exercise targets the …

Workouts