Many gyms offer a variety of workout classes during lunch hours to give guys an opportunity to break a sweat during what may be the only time to work out. These workouts are often group aerobic training, but let’s be honest: Who has the time to drive to the gym on your lunch break? You’re a busy guy. You’ve got more work than you can handle. (And let’s not forget about, you know, lunch.)
The solution? Try these five fast, efficient, and effective moves to maximize the amount of fat you’ll burn in minimal time.
These routines need no setup. Grab some dumbbells, find some space, and get moving with these time-crunch workouts for fat loss.
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Dumbbell Circuit
DIRECTIONS
For each of these exercises, do them for 30 seconds and rest for 30 seconds before you jump into the next one. After the first round, rest for 60 seconds, then repeat. Do four total rounds.
THE WORKOUT
Dumbbell Goblet Squat
Pushups
Dumbbell Row
Salute Planks
Ice Skater Jumps
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10 Minute AMRAP and Weight Circuit
DIRECTIONS
On this workout, you’ll have a density block: for 10 minutes, do eight reps of the first move, then eight reps of the second move. Repeat and do as many sets of both exercises as you can in the suggested time.
THE WORKOUT
10-Minute Density Block (8 reps each):
Dumbbell Romanian Deadlift
Dumbbell Push Press
Weight Circuit: 8 reps each, 4 sets, 30 seconds rest
Feet-Elevated Push Ups
Chinups
Chest Supported Row
Hypertrophy Workout + Weight Circuit
DIRECTIONS
For this one, rest 3 minutes between rounds of the hypertrophy circuit. Do three total rounds, but do not rest between exercises. For the weight circuit, rest 30 seconds between sets.
Hypertrophy Circuit
Round 1
Front Squat
Reps: 10
Dumbbell Push Press
Reps: 10
Round 2
Front Squat
Reps: 8
Dumbbell Push Press
Reps: 8
Round 3
Front Squat
Reps: 6
Dumbbell Push Press
Reps: 6
Weight Circuit
Inverted Row
Reps: 20
Sets: 2
Pushups
Reps: 20
Sets: 2
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AMRAP Weight Circuit
DIRECTIONS
Set your clock for 20 minutes and do as many rounds as possible of six reps each exercise.
AMRAP
Dumbbell Reverse Lunge
Dumbbell Bench Press
Chinups
Jump Squats
Stir-The-Pot
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Bodyweight Circuit
DIRECTIONS
Do each of these exercises for 20 seconds and rest for 40 seconds before jumping into the next one. After one round, rest for 60 seconds, then repeat. In total, do four rounds.
Single-Leg Box Squats (20 seconds on each leg)
Pike Pushups
Inverted Rows
Single-Leg Pushups
Alternating Split Squat Jumps
Ab Rollouts
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