The 10-Minute Arms and Abs Assault

Dec 12 / Build Muscle

We polled Men's Health readers on the body parts they want to work the most, and two areas topped the list: abs and arms. To give you what you want, we turned to BJ Gaddour, C.S.C.S.— one of the top metabolic conditioning coaches in the world—to create a workout that smokes your upper body.

He came back to us with a routine that consists of the single-arm dumbbell curl and press. Sure, it's only one move, but it's a brutal one. "It smokes your biceps, upper chest, traps, upper back, and triceps," says Gaddour, "and since you're only holding a dumbbell in one hand, your abs have to fight to stay steady as the weight pulls you to the side."

It sounds simple enough, but fair warning: It won't be easy. That's because you'll perform 10 different variations of the move for 10 minutes straight. Each variation will challenge your arms and abs in a new way, so your muscles never know what's coming next. (Want more variation? musclemorphosis.com with this intense circuit workout.)

"You'll spend almost the entire 10 minutes working," says Gaddour. "It's intense, but that training density increases your production of growth hormone, promoting fat loss and muscle building, and cranking up your metabolism to an insane level."  Think your arms and abs are ready for the attack? Watch the video below, and follow along as Gaddour takes you through the workout.

And if you want more quick fat-burning routines like the Arms and Abs Assault, check out musclemorphosis.com, the new DVD set from Men's Health. You can build your own workouts from a menu of 12 routines. Each one is only 10 minutes long, but they're all lung-busting challenges. The more of them you do in a row, the hotter your metabolic fire will burn.