The Total-Body Blitz

Dec 12 / Build Muscle

At your office, doing more in les time causes stress. In the gym, it builds strength. "The key to sculpting more muscle and burning more fat is increasing workout density, not duration," says BJ Gaddour, C.S.C.S., creator of musclemorphosis.com from Men's Health DeltaFIT. Put that principle into practice with one total-body move: the burpee.

Your goal: 90 burpees in 15 minutes

HOW TO DO IT
Start at Level 1, doing 6 reps a minute and using any leftover seconds to rest. Try to maintain this for 15 minutes; stop if you can't. Once you're able, move to Level 2—and so on. "Your workout density will increase as you progress," says Gaddour. Use an aerobics step to promote good form. For a bigger challenge, try one of the harder variations below.

 
Main Move: Burpee

1. Stand facing a box or step with your feet placed slightly beyond shoulder width and your arms at your sides. This is the starting position.


2. Push your hips back, bend your knees, and lower your body into a squat until you can place your hands on the box or step; your hands should be closer together than your feet.

 
3. Kick your legs backward so you're in a pushup position. Complete the movement by quickly bringing your legs back into a squat and then standing up to return to the starting position.

Level 1: 6 reps
Level 2: 8 reps
Level 3: 10 reps
Level 4: 12 reps
Level 5: 14 reps
Level 6: 16 reps 

(Per minute/set)

Too Easy? Dial up the intensity with these variations.

BURPEE WITH PUSHUP
Do a pushup after you kick back into a pushup position.

BURPEE WITH PUSHUP AND JUMP
Perform a burpee with a pushup, but instead of returning to a standing position to finish each rep, jump up and land on the step. Then step down and repeat.

SINGLE-ARM BURPEE
Do a burpee using only your right arm. Switch arms halfway through each set.

SINGLE-LEG BURPEE
Perform a burpee while holding one foot off the floor. Switch feet halfway through each set.