15-MINUTE WORKOUT: BOOST METABOLISM
Crank up your calorie furnace with two fat-incinerating moves
The secret to faster fat loss isn’t more time in the gym—it’s targeting more muscles. The more muscles you work and the more intensively you work them, the more calories you’ll burn. The payoff: greater strength and a slimmer waist in less time. These exercises hit your entire body and you’ll find them especially useful in hotel gyms.
Alternate between the two exercises without resting; go as long as you can for up to 15 minutes.
1. Cable reverse lunge with row and single-leg stand
Stand facing a cable station, grab a waist-height (or lower) cable in your right hand, and back up until the cable is taut when your arm is straight. Now step back with your right foot and lower your body until your left knee is bent 90 degrees. This is the starting position. Pull the cable to your armpit while simultaneously lifting your right knee to waist height and standing up on your left leg. Return to the starting position. Do 6 repetitions, and then do 6 more on your opposite side.
2. Swiss-ball pushup and jackknife
Place your shins on a Swiss ball and assume a pushup position, with your arms straight and your hands shoulder-width apart; this is the starting position. Keeping your body straight, lower your chest until it nearly touches the floor, pause, and push back up as quickly as possible. Next, roll the ball toward your chest by pulling it forward with both of your feet. Pause again, and then return to the starting position by lowering your hips and rolling the ball backward. That’s 1 rep. Do 6.
Instant Muscle Trick
Build more strength with every pushup by pausing at the bottom of the move for 4 seconds. Halting your momentum forces your muscles to work harder.