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10-Minute Metabolic Conditioning Workout Plan

It’s official: less is more when it comes to working out. That is, it is if you’re working at your absolute maximum effort. (Short on time? Don't miss The 20-Minute Metabolism Booster.) Research shows that workouts with short bursts of intensity (rather than drawn-out, moderately hard slogs) burn more fat and calories—and have some pretty great mental perks, to boot.

CrossFit capitalizes on this approach, as do the many metabolic conditioning-style classes quickly gaining popularity. One of those classes, MetCon3 at Equinox, is particularly great for getting better body benefits fast. That's why we worked with Amber Edwards, Equinox Group Fitness Instructor, on this exclusive routine inspired by the class. (And for more info on all the perks of this training style, check out the April 2015 issue of Shape!)

Total Time: up to 15 minutes

You will need: Free weights, Towel

1. Wide Rows in Squat

A.

Begin in squat position with knees bent, abdominals engaged, and a slight forward bend. Hold one dumbbell in each hand, palms facing each other, arms down.

B.

Lift elbows wide to shoulder level, pulling shoulder blades together as if trying to hold a pencil in between them. Remain in squat while lowering arms to starting position.

Sets:

1

Reps:

As many as possible in 1 minute

Mistakes and Tips:

For added challenge, perform the wide rows while standing on one leg with the other leg extended behind you. Switch legs after 30 seconds.

2. Side Plank Reach-Under

A.

Lie on your side with your bottom elbow on the floor. Raise your hips so that they're off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor.

B.

While maintaining plank, lower top arm and reach under and past your hips with your top hand. Then reverse motion back to starting position.

Sets:

1

Reps:

As many as possible in 1 minute

3. Plyo Lunges

A.

Begin in lunge position with right foot in front, arms in running position.

B.

Bend knee to pulse for three counts. Then, using power from your legs, jump up and land in lunge with left foot in front.

C.

Pulse three times with left leg in front, then jump switch to right foot in front. After 40 seconds, eliminate the pulses and continue with single switching plyometric lunges. During the last 10 seconds, increase intensity to maximum effort, aiming for breathlessness and burnout.

Sets:

1

Reps:

As many as possible in 1 minute

4. Jumping Jacks to High Knees

A.

Alternate jumping jacks and high knees for 15 seconds each (for 1 minute total)

B.

During high knees, make sure to bring knees up high to chest. Move as quickly as possible.

Sets:

1

Reps:

As many as possible in 1 minute

Mistakes and Tips:

For added challenge, substitute jumping jacks with Star Jacks. For the last 10 seconds of the Hi Knee Run, increase intensity to maximum speed and effort

5. Superman Burpees

A.

Begin in standing position, feet shoulder-width apart.

B.

Jump as high as possible, lifting knees to tuck position.

C.

Drop hands to the floor while jumping feet back to plank position.

D.

Lower stomach all the way to floor while extending arms and legs to superman pose. Place hands near rib cage to press back up to plank and up to stand; repeat tuck jump. In final 10 seconds, increase intensity to maximum effort.

Sets:

1

Reps:

As many as possible in 1 minute

Mistakes and Tips:

Modify by stepping back instead of jumping; and by holding plank instead of lowering to Superman

6. Sumo Squat Circle

A.

Start standing with feet wider than shoulder-width apart and toes turned out. Arms are down in front of your body with each hands gripping a dumbbell. Lower into a wide squat position with knees over heels.

B.

While rising out of squat, circle arms around to the left and overhead, raising right knee and touching right elbow to knee. Reverse direction of arms to circle back down while bending knees back into wide squat. Repeat to other side, circling arms to right and overhead, lifting left knee and touching left elbow to knee. Continue alternating sides, emphasizing the deep wide squat each time.

Sets:

1

Reps:

As many as possible in 1 minute

7. Renegade Row with Dumbbells

A.

Star in plank position holding a dumbbell in each hand; feet can be slightly wider than hip-width apart to maintain stability.

B.

Bend right elbow to lift the weight up to chest, keeping elbow close to body. Reverse the movement to return to start. Repeat same move on the left side, lifting elbow, extending hand back, bending elbow and lowering to floor.

Sets:

1

Reps:

As many as possible in 1 minute

Mistakes and Tips:

Modify by lowering knees, or perform entire move in squat position instead of plank.

8. Diagonal Lunge Back with Wood Chop

A.

Stand with feet hip-width apart, holding a dumbbell overhead in each hand.

B.

Extend left leg diagonally back into a deep lunge position while simultaneously swinging the weight down across the right hip. Return to start and repeat with right leg extending back to lunge and dumbbell coming across the left hip.

Sets:

1

Reps:

As many as possible in 1 minute

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