You can do cardio intervals with any kind of movement that uses multiple big-muscle groups and gets your heart rate way up within seconds, Swan says. Try this 8-Minute HIIT Total Body Workout or create a DIY version: Sprint, do plyometrics (explosive full-body jumping moves like squat jumps, burpees, and speed-skater lunges), jump rope—you get it. Whatever you choose, push as hard as you can, recover, then go as hard as you can again. The rules: Get breathless. Let your muscles burn. Empty the tank by your last interval.
Swan suggests doing equal work-to-recovery ratios. Go all out for 30 seconds or one minute, then catch your breath for the same amount of time. Repeat that for 20 to 25 minutes. "You'll skyrocket your heart rate, then bring it down enough to let yourself reset 'so' you can go a little harder on the next set," she explains. "It's the fastest way to burn the most calories in the least amount of time." To ensure that you leave nothing behind, cut your recovery time in half for the last set or two, she says.
The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core. Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.
Trainer tip: “Be smart when you pick the weight,” says Wealth. “It shouldn’t feel impossible. Using reasonable weights will help you focus on keeping your abs tight during the exercise for maximum results. And keep that tempo nice and slow.” The real six-pack is not the lift itself—it’s the burning sensation you feel along the way.
Think of this as an upside-down dead bug. Start in a tabletop position, with your shoulders over wrists and hips over knees. Engage your core while simultaneously lifting your right arm and left leg. Your foot should be flexed as you kick back, and your palm should face in towards your body. Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body. Repeat on the other side for one rep, and do five reps for one set.
Thanks to some of the best trainers in the country, we’re going to help you out. Below are their favorite abs exercises, along with a few pro-tips to ensure that you’re executing each one perfectly. Incorporate them à la carte into your existing routine—or, if you’re feeling ambitious, turn all six into an abs workout circuit. Try two sets of each movement, resting for 30 seconds between each set.
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