Neil Kay

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​The Diabolic 7-7-7 Dumbbell Workout

​Do these 7 moves for 7 reps each for 7 rounds and you'll be a different person when you're done<p>A complex is where you flow between a series of movements using a single training tool. There is little to no transition time between moves and you can only rest after all of the moves have been …

Workouts

7 HIIT YouTube Workouts That Take You From Zero to Sweat in Record Time

So you’ve decided it’s finally time to get serious about getting in shape. Great work! But just because it <i>is</i> the time doesn’t mean you always <i>have</i> the time. There are tons of yoga, pilates, cardio and strength training workouts available on YouTube (that’s right, no gym necessary), but if you’re a …

Exercise

2 Dumbbells, 5 Minutes, No Rest—One Fat-Melting Finisher

You won’t believe what this super short workout has in store for your muscles and metabolism<p>When you read this headline, you probably thought: <i>Five minutes? Come on … that’s all?</i><p>But trust us, that’s enough.<p>This total-body ladder workout from <i>Men’s Health</i> Next Top Trainer 2015 Winner Gideon Akande …

Workouts

The 7-Minute Ab Workout

This awesome routine leaves no core muscle untouched<p>Back in the 90s, “8-Minute Abs” was all the rage for a while. It even led to a joke: “You know what’s better than 8-Minute Abs?”<p>“7-Minute Abs!”<p>No, it wasn’t funny, and of course we all know you can’t get great abs in 7 minutes. (Or 8 minutes.)<p>But …

Workouts

Pumped Up Shoulder and Arm Workout - Big Arms

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it’s at these days, and rightfully …

Workouts

Just How Strong, Fast, and Powerful are You?

Find out with this 5-minute power pair challenge<p>This challenge uses a one-two punch of strength and power movements. You’ll perform two pairs of exercises—the bench press and plyo pushup, and the goblet squat to press and jump squat. Each pair consists of a strength movement and a power movement …

Exercise

The 6-Move Countdown Challenge

Test your strength, power, and fitness with the descending ladder<p>You’ve probably done a workout ladder before. There’s the ascending version—in which the number of reps go up every round—or the descending version—in which the number of reps go down.<p>Usually, the descending ladder is easier . . . …

Workouts

20 Total-Body Workouts, in Five Moves (or Less)

You know those workouts that seemingly combine every kind of exercise and piece of equipment in the gym? You won’t find any of those here. That’s …

This killer circuit workout is the key to burning fat fast

This full-body workout is meant to burn calories and activate your whole upper and lower body. This is a circuit workout that can be done at home or in the gym. You will do each movement for 30 seconds and then rest for 30 seconds before moving to the next exercise. Once you complete each circuit …

Shred Belly Fat with This “Metabolic Complex”

Use this cutting-edge training technique to speed up your workout—and your results<p>When it comes to getting lean, there are no shortcuts. You have to do the work. But there are ways to get better results in less time.<p>David Jack, creator of <b>The Men's Health 60-Day Transformation</b>, has found your edge: …

Exercise

The 5-Minute No-Crunch Core Challenge

These four explosive movements chisel your abs, boost your metabolism, and skyrocket your heart rate. How fast can you do them?<p>Skip the crunches this weekend. Instead, blast your midsection with this lightning-fast 5-minute challenge from Todd Durkin, C.S.C.S., author of <b>The IMPACT! Body Plan</b>.<p>You’ll …

Workouts

The 2-Move Cardio Workout That Works Your Abs

Sculpt your six pack and get your heart pumping with this fitness challenge<p>If you want to shred your abs and get a terrific cardio workout at the same time, look no further than this fitness challenge.<p>It combines jumping rope with mountain climbers to skyrocket your heart rate, rev your metabolism, …

Workouts

This 3-Minute Challenge Will Act Like Kryptonite to Your Belly Fat

Calories don’t stand a chance<p>Alone, the burpee, tuck jump, and dumbbell thruster are tough fat-burning exercises. But put them all together—like you will in this 3-minute, rapid-fire fitness challenge—and you get pure calorie kryptonite.<p>Here’s how to do it: Start a stopwatch, and perform 7 burpees …

Fitness

The 5-Minute Upper Body Workout

Hit your chest, shoulders, back, and arms in almost no time<p>A well-defined upper body makes you look like you mean business. It relays strength and confidence on the beach, underneath a T-shirt at the bar, and dressed in a button down in the boardroom.<p>But just how powerful is your upper half? Find …

Workouts

You Only Have 3 Minutes to Complete This Exercise Challenge

It’ll take strength, endurance, and grit to beat the clock<p>This fitness challenge consists of four exercises: the groiner, curl-to-press, skater hop, and triceps kickback. You’ve probably done all of these movements before—but we guarantee you’ve never done them like this.<p>Here’s how it works: You’ll …

Fitness

Even the Fittest Guys Will Struggle with This Exercise Challenge

How do you stack up?<p>This timed fitness challenge will be brutal no matter how fit you are. That’s because it’s frontloaded with 40 high-speed reps of squat jumps and split squat jumps that’ll turn your legs to jelly.<p>“Explosive exercises are so draining because they use a ton of energy to make your …

Workouts

Shred Belly Fat with These Two Old-School Exercises

Torch some serious calories with this jump rope and pushup ladder<p>When you think of serious fat-burning exercises, jumping rope and pushups probably don’t come to mind.<p>But when you do them back-to-back, as fast as possible, over and over again—like you will in this weekend’s challenge—the two …

Workouts

The 4-Minute Gut and Guns Challenge

Put your biceps and abs to the test with this 2-move challenge<p>This might become your favorite weekend challenge to date. The reason: It hammers your biceps and abs—two muscle groups that most guys love to pay special attention to.<p>The challenge is comprised of only biceps curls and knee-tuck situps. …

Muscle

The Two-Move Throwdown

Test your total-body strength in less than 4 minutes<p>If you think getting up and down off the floor is easy, then you haven't tried this weekend's challenge. You'll perform two moves—the weighted getup and the burpee—that involve going from a lying position to a standing position and back down again.<p>…

Workouts

3 Kettlebell Exercises That Work Your Muscles in All-New Ways

Rev your metabolism with these exercises<p>The kettlebell shouldn’t be reserved only for the swing. Add it to classic exercises like the pushup, deadlift, and row to make them instantly harder.<p>“You may have done these moves hundreds of times before, but you won’t be as efficient with a kettlebell in …

Workouts

The 2-Minute Body-Fat Detonator

Test your power with this 4-move challenge<p>Explosive movements take a lot of energy. That's one of the reasons why squat jumps often feel so much harder than a regular bodyweight squat.<p>"Exercises that require your muscles to fire quickly rely on your fast-twitch fibers," explains Todd Durkin, …

Workouts

How Athletic Are You?

Take this test to see if you sizzle or fizzle<p>This fitness challenge is designed to test your athletic skill set. How? By forcing you to get out of your movement comfort zone, especially if your workout usually focuses on the most popular by exercises.<p>"Athletes have to move in all different …

Workouts

The 5-Minute Ab Workout You Need to Try

Add this core-shredding finisher to the end of your next sweat session<p>Check out the abs on Andy Speer, winner of <b>Men's Health Next Top Trainer</b> and creator of the new fitness DVD <b>The Anarchy Workout</b>, in the photo above. He keeps his eight-pack chiseled with fast-paced core finishers like the one in …

Workouts

Test Your Strength, Power, and Conditioning in Under 4 Minutes

And ignite your metabolism, too<p>You can't often accomplish a lot in less than 4 minutes. Maybe you can draft a quick email or stand in line for a cup of coffee. But how about revving your metabolism while testing three of the most important elements of a well-rounded athlete—strength, power, and …

Exercise

The Workout That Burns Fat Seriously Fast

Can you keep up with the winner of Men’s Health’s Next Top Trainer?<p>Justin Miller<p>This high-intensity cardio challenge will give you a taste of The Anarchy Workout, the newest fitness DVD from <i>Men’s Health</i>.<p>Creator Andy Speer—winner of the first-ever <i>Men’s Health Next Top Trainer</i> competition—was able to …

Exercise

The Exercise That Makes Your Triceps Pop

Pump up your arms with this simple exercise trio<p>Give your triceps workout a shot in the arm with this old-school drop set from David Jack, creator of the <b>Men's Health 60-Day Transformation.</b> You’ll start with the most difficult variation of this triceps exercise, and work your to the easiest as you …

Repairs

The 20-Rep Core Torcher

Feel the temperature rise to ignite a burn in your six-pack<p>Not all core exercises <i>look</i> like they're blasting your abs. That's why after you finish blazing through this week's challenge, you'll feel a surprising sizzle in your six-pack.<p>"You might not realize it at the time—because you'll be focused …

Workouts

Blast Your Muscles and Lungs with These Sinister Supersets

Get a fast-paced total-body workout in just under 4 minutes<p>Most weekend challenges tax a specific skill set or muscle group to see how you stack up. But this week, challenge creator Todd Durkin, C.S.C.S, author of <i>The IMPACT! Body Plan,</i> just wants to see how much you can handle.<p>Using both power and …

Workouts

Build Your Arms in 3 Minutes

This fast routine will leave you with a serious sleeve-busting pump<p>Sometimes you just want to give your guns a little extra love. That’s why Todd Durkin, C.S.C.S., author of <b>The IMPACT! Body Plan</b> created this challenge to put your arm strength and endurance to the test.<p>It’s simple. Pick up some …

Health

The Body-Weight Abs Blaster

Send a shockwave through your six-pack<p>Four exercises. Two rounds. No weights necessary. “This bodyweight challenge might not look tough, but each move delivers a hit to your abs,” explains Todd Durkin, C.S.C.S., author of <i>The IMPACT! Body Plan.</i> “And the cumulative impact of performing rep after rep …

Workouts