3 Weight Loss Workouts From the 21-Day At-Home Shred Prove You Don’t Need a Gym to Get Jacked

3 Weight Loss Workouts From the 21-Day At-Home Shred Prove You Don’t Need a Gym to Get Jacked
 

Gym crowds suck. And being on the road several times per month can suck, too. It’s hard enough to lose weight or build muscle when life is normal—throw extra stresses in there and you’re uninspired and screwed. That’s why The 21-Day At-Home Shred was created. The program is a compliment to the original 21-Day Shred program, and others within the SHRED SERIES. If you’ve got aggressive work hours, demanding travel requirements, or simply hate going to the gym and fighting for weights and equipment then The 21-Day At-Home Shred, and these workouts, is for you.

Learn more about the SHRED SERIES here.

HOW THEY WORK

It’s quite simple—being at home, or in your hotel room, you’re slightly restricted by less equipment or lighter resistance, so that means you need to do more reps, move faster, and rest less. The workouts below—and the other workouts within The 21-Day At-Home Shred—are primarily full body workouts structured into circuits or supersets. Your heartrate will be elevated the entire time which will maximize calorie burn.

DOWNLOAD the June 2016 expanded and improved version of The 21-Day Shred, plus the SHRED SERIES programs including The 21-Day At-Home Shred.

WORKOUT #1—THE TWO-CIRCUIT WORKOUT FOR RAPID WEIGHT LOSS

Complete this circuit for three-five rounds. Rest 60 seconds between rounds.

 

1A. PUSH UPS
Reps: to failure

1B. KETTLEBELL SWINGS
Reps: 20

1C. DUMBBELL SQUATS
Reps: 20

1D. V-UPS
Reps: to failure

Complete this circuit for three-five rounds. Rest 60 seconds between rounds.

2A. PULL UPS
Reps: to failure

2B. DUMBBELL OVERHEAD PRESSES
Reps: 10-15

2C. DUMBBELL CURLS
Reps: 10-15

2D. LYING DUMBBELL SKULL CRUSHERS
Reps: 10-15

FOLLOW Men’s Fitness executive digital director, and program designer Mike Simone on Instagram, Facebook, and Twitter.

WORKOUT #2—THE LOWER & UPPER BODY FAST WEIGHT LOSS CIRCUIT

Complete this ciruit for five rounds. Rest 60 seconds between rounds.

 

1A. DUMBBELL LUNGES
Reps: 10 per side

1B. PUSH UPS
Reps: to failure

1C. PULL UPS
Reps: to failure

1D. DUMBBELL OVERHEAD PRESSES
Reps: 10

1E. DUMBBELL CURLS
Reps: 10

1F. DUMBBELL KICKBACKS
Reps: 10

2. SWISS BALL CIRCLES
Reps: 5 circles per side

DOWNLOAD all of the workouts from The 21-Day At-Home Shred.

WORKOUT #3—THE FOUR SUPERSET RAPID WEIGHT LOSS WORKOUT

Complete three supersets. Rest 60 seconds between supersets.

 

1A. DUMBBELL FRONT SQUAT TO PRESSES
Reps: 10

1B. DUMBBELL ROWS
Reps: 10

Complete three supersets. Rest 60 seconds between supersets.

2A. DUMBBELL FLOOR PRESSES
Reps: 15

2B. BAND FLYES
Reps: 15

Complete three sets of the triset. Rest 60 seconds between trisets.

3A. DUMBBELL SIDE LATERAL RAISES
Reps: 15

3B. BAND CURLS
Reps: 15

3C. CLOSE-GRIP PUSH UPS
Reps: 15

Complete three sets of the superset. Rest 60 seconds between supersets.

4A. DUMBBELL (or MEDICINE BALL) RUSSIAN TWISTS
Reps: 10-12 per side

4B. PLANKS
Reps: to failure

DOWNLOAD all of the workouts from The 21-Day At-Home Shred.