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RIPPED Abs In 1 Minute!

This challenge only takes a minute—but it’s an absolute gutbuster<p>This RIPTENSITY challenge is simple, and the payoff is sweet. With just three exercises, you’ll hit your lower abs, obliques, and six-pack muscles for one minute.<p>You read that right: one minute.<p>That’s a ridiculously short amount of …

Health

The Hardest Abs and Glutes Workout You’ll Ever Do

It’ll be over in 18 minutes—we promise<p>Your gut and glutes are about to get the workout of a lifetime—and it’ll all be over in less than 18 minutes.<p>This fast-and-furious RIPTENSITY routine, shown in the video above, has three bodyweight exercise pairings. The pairs consist of one core move and one …

The Glute Workout From Hell

Will it hurt? Yes. Will it get results? Hell yes.<p>It’s time to put that cushion you sit on all day to work with this 10-minute glutes workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>It’s as simple as it gets—one exercise, two variations, 10 minutes—but your butt will be burning by the end. …

Don’t let this bodyweight workout fool you: “You won’t lift a single weight, but in just 10 minutes you'll work harder and sweat more than most guys do in a half hour,” says Gaddour.<p>Every second is a lung-busting, sweat-pouring challenge. No time wasted, no room for excuses.<p><b>HOW TO DO IT:</b> Perform …

4 Ways to Make Side Planks Less Boring

These variations make the classic exercise even more effective—and make the seconds tick by faster<p>The side plank is one of the best exercises for your core, except for one thing: It’s painfully boring.<p>Sure, it works your obliques and the other two dozen muscles in your torso, but chances are the …

Torch Calories and Work Your Abs, Shoulders, and Glutes With Just 2 Moves

No fat cell will go untouched<p>Last week, I showed you how to pair a jump rope with a medicine ball to create one of the best cardio and core workouts of your life. (Check it out here: The Core and Cardio Workout That Turbocharges Your Metabolism.)<p>This week, let’s swap out the ball for a bell.<p>The …

Eleven Myths and Facts About How the Body Burns Fat | Poliquin Article

A common myth in the casual fitness world is that there is a “fat-burning” zone that will allow you to burn the most body fat.<p>The reality is that …

How to Get Guns In 60 Seconds

Harness the power of negative training to amplify muscle growth, crank up your metabolism, and fast-track your gains in the gym<p>You lift weights, sure, but you’ve probably never paid much attention to lowering them.<p>So start now: Eccentric training, which involves focusing on the lowering (or …

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 Ectomorph Workout Program: Building Muscle for the 'Skinny Guy'

When it's game time, are you usually the last one picked? Are you often referred to as the "skinny guy?" Can you eat massive amounts of food and …

Exercise

Your Abs Will Be ON FIRE After This 2-Move Workout

A kettlebell is your secret weapon for a stronger, shredded core<p>You can try the two-move workout shown above with a dumbbell, but we don’t recommend it.<p>That’s because the design of the kettlebell makes it the best tool for certain exercises, like the overhead press and the swing.<p>Unlike the …

The Unconventional Bodyweight Workout for Your Shoulders

Shoulder workouts rely heavily on weights, be it dumbbells, a barbell or kettlebells, because there’s a lot of vertical push movements involved to …

Bodybuilding

The 21-Day MetaShred Will Strip Away Fat and Reveal Lean, Hard Muscle

This program ignites your metabolism, torches fat, and builds the body you’ve always wanted<p>I’ve been training clients and working on my own body for the past 15 years. I once was a pudgy 275 pounds and wore 44-inch pants. Today I’m a ripped 225 and slip into 32-inch jeans.<p>I tried every fat-loss …

39 Butt-Building Exercises to Try during Leg Day

How many of these have you done before?<p>If you were to name as many glutes exercises as possible in a couple minutes, how many would you get? Maybe 10 or 15 or even 20?<p>But what about 39?<p>That’s how many are shown in this 2-minute video from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>In it, you’ll spot …

21 Metabolic Moves That Will Get You Absolutely Shredded

These exercises strip away fat and reveal hard muscle. Here’s how to program them into your weekly workouts<p>Are you stuck in a workout rut?<p>Your first reaction might be to say “no.” But think about your routine for a second.<p>Are you excited to train every day? Are you losing fat? Are your exercises …

3 Rows You Must Do for Thicker Biceps

Stretch the limits of your shirtsleeves by learning a completely new way to sculpt your arms<p>Without even looking at you, we’re fairly certain that your arms aren’t as big as they could be. How can we be so sure?<p>Because nearly all men—seasoned lifters included—make one critical error when working …

The Bodybuilding Superset That Packs on Serious Upper-Body Muscle

Here’s how to achieve an epic chest and back pump<p>If you want to get bigger up top, then you need to stick with the basics: the pushup and the bent-over row.<p>This push-pull pairing is a classic bodybuilding technique that has withstood the test of time.<p>Load up a barbell. Choose a weight that you can …

The One-Dumbbell Workout For Bigger Arms

This high-volume workout will upsize your arms in under 10 minutes a day<p>Muscles respond to both heavy weights and high volume.<p>When you’re talking about arm muscles, though, there’s only so much weight you can use on biceps curls and triceps extensions without screwing up your form and putting your …

Body Fat

Bodybuilding 3-Week Delt Blast

<b>Pro Tip</b><p>Lewis trains with at least one partner. This helps raise his intensity, especially during week 3 workouts.<p>Flex Lewis is a bodybuilding phenom. …

The Top 10 Exercises For Thick, Strong Thighs

Weighted Squats<p>"Use weights and a squat rack, or even a kettlebell," Musico says. Really get creative and change up the variations. The goblet squat …

54 Ways to Work Your Glutes

And a 6-week training plan to make you a lower-body beast<p>Back in college, I thought the stepup was a stupid exercise. They were a part of my strength and conditioning program when I played football at Amherst College.<p>Every guy on the team trained together, and we tended to use the same weight to …

This Workout Is Short, Sweet, and Will Rock Your Core

3 exercises, 3 rounds, the ultimate abs burn<p>You have to try this core-shaking threesome.<p>(We’re talking about the abs workout shown in the video above . . . What did you <i>think</i> it was?)<p>Designed by <i>Men’s Health</i> Next Top Trainer Gideon Akande, the bodyweight circuit—which consists of plank jumps, oblique …

Why ‘Back Abs’ Are All the Rage Right Now

Plus, the 6 exercises that will help you chisel them<p>Besides the biceps, the core is the area of the body that every gym rat becomes most obsessed with. A lean midsection has long been the measure of a man’s fitness, sexual prowess, and even work ethic.<p>But have you ever heard of back abs? “Back Abs” …

How to Build Your "Show-Off" Muscles

Jesse Burdick for Muscle & FitnessShow OffExercises to make gains in your neck, forearms, and calves.People can see a great physique no matter what …

The Only Type of Cardio That Gets You Jacked

It actually exists: a cardio workout that lifters will love<p>There is cardio.<p>And then there’s High-Intensity Continuous Training (HICT)—aerobic workouts sent from lifters’ heaven.<p>HICT is essentially a slow aerobic session, so your heart rate will never go above 150 beats per minute. You’ll do one …

Exercise

Supersize Your Shoulders with Eccentric Sweepers

This exercise is one of the best ways to trigger growth in your deltoids<p>It’s impossible to miss <i>Men’s Health</i> Fitness Director B.J. Gaddour’s shoulders. They resemble two giant boulders sitting on either side of his head. (Check them out in the video above.)<p>So what's Gaddour's secret to supersized …

The 6 Secrets to Transforming Your Legs—and Ultimately Your Whole Body

Use this as motivation to never skip leg day again!<p>About a year ago, I decided to fully dedicate myself to transforming my legs. Which might sound funny, given that I’m the Fitness Director of <i>Men’s Health</i>.<p>But let me give you some context: Here at <i>MH</i>, I specialize in making fitness videos. In fact, …

The Best Exercises for Your Shoulders

Use these movements to build muscle and strength

The Cardio Exercise That Blasts Your Shoulders

Find out what happens when you infuse a classic conditioning move with testosterone<p>Sizzle your shoulders and spike your heart rate with “plate push presses” from <i>Men’s Health</i> Fitness Director B.J. Gaddour, creator of the METASHRED EXTREME transformation program.<p>You might think of these as jumping …

22 New Ways to Crush Your Core

Chisel your abs with these genius exercises<p>If you spend enough time learning about fitness, you’ll come to a clear conclusion: There’s always more to learn. There’s always a better workout. There’s always another exercise variation.<p><b>Related:</b> RIPTENSITY—Fast Bodyweight Workouts From <i>Men’s Health</i> That …