Related: The Anarchy Workout—One Guy Lost 18 Pounds of Fat in Just 6 Weeks!
Use these 3 no-equipment routines to torch fat, build strength, and even challenge your mental fortitude—outdoors or almost anywhere.
1. 30-Minute Heart Thumper
This high-intensity cardio workout is designed to pack a punch to your heart and lungs. (In a good way.) You’ll be gasping for breath from the first few reps, says Akande.
Related: 10 Exercises that Burn More Calories Than Running
For each exercise, do as many reps as you can in the time that’s indicated next to each movement. Once you’ve done one set of each exercise, that’s 1 cycle. Complete a total of 5 cycles for a fat-trying 30-minute sweat fest.
1. Bodyweight Squat Jump: 60 seconds
2. High-Knee Skip: 45 seconds
3. Pushup: 60 seconds
4. Seal Jacks: 45 seconds
(Like a jumping jack, only clap your hands in front of your body.)
5. 20-Yard Sprint: Repeat 8 lengths
2. Muscle Mileage
This workout was designed to take 8 minutes—or about the amount of time it takes for the average guy to run a mile. But instead of just hammering just your legs and lungs—like you would on a run—this workout hits every muscle from head to toe, says workout creator Anthony Passamonte, owner of Impact Functional and Sports Training in Sudbury, Massachusetts.
Do as many reps of each exercise as you can in 30 seconds. Once you’ve completed one set of all three exercises, that’s 1 cycle. Rest for 30 seconds and repeat starting with the first exercise. Complete a total of 4 times for an 8-minute total-body workout.
1. Forward lunge
2. Spiderman pushup
3. Plank walkup
3. Belly Fat Blast
This simple workout may not seem like much at first, but it’s a bear, according to David Jack, owner of co-creator of the Men’s Health 60-Day Transformation (a cutting-edge DVD program that has 8 fat-blasting workouts you can do at home).
In the first block, the bear crawl will work your core stability, while different variations of the lunge will help y