The 9-Move Circuit Workout That Will Help You Torch Fat Fast
Badass trainer Hannah Eden doesn't mess around.
MITCH MANDEL
This is where we tell you how groundbreaking this workout is. How it will get you toned in 20 minutes a day, or if you're really time-pressed, as little as 10. (All true, those first and second sentences.) But the motivating bits on helping you find your fire? Squashing self-doubt? We leave that to our trainer, Hannah Eden, a woman who has been to hell and back...and came out this strong
This nine-move circuit is just a taste of the workouts you'll find on Hannah's 28-Day Fat Torch DVD. Three times a week, perform each exercise for 45 seconds, completing as many quality reps as possible, then rest for 15 seconds before moving on to the next. After you've finished the entire sequence in order, repeat once more for a 20-minute workout, or up to three more times for a 30- or 40-minute sesh.
WOMEN'S HEALTH
1
CRAB KICK
Sit on the floor with your feet flat on the ground, about shoulder-width apart, your hands under your shoulders, facing behind you, and lift your hips a few inches off the floor (a). Raise your right hand and left leg, bringing them to touch as fast as you can (b). Reverse the movement to return to start, then repeat on the other side. That's one rep; continue alternating.
WOMEN'S HEALTH
2
LOADED BEAR CRAWL TO FRONT STEP
Start in a tabletop position with your wrists under your shoulders, then sit your hips back to your heels and drop your head between your shoulders (a). Lunge forward with your left foot as you lift your left hand off the floor to shoulder height (b). Reverse the movement to return to start, then repeat on the other side. That's one rep; continue alternating.
WOMEN'S HEALTH
3
DUMBBELL RAINBOW
Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell in each hand at your thighs, palms facing up (a). With a slight bend in your elbows, slowly lift the weights out to the sides (b), then up to touch above your head (c). Reverse to return to start. That's one rep.
WOMEN'S HEALTH
4
DUMBBELL HIGH PULL
Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell in each hand at your thighs, palms facing your body (a). Bend your elbows to pull the weights directly up to chest level, your elbows tilted slightly up (b). Reverse the movement to return to start. That's one rep.
WOMEN'S HEALTH
5
BEAR CRAWL SHOULDER TAP
Start in tabletop position, your wrists under your shoulders and your neck aligned with your spine, and raise your hips slightly to lift your knees off the floor (a). Keeping your core tight and hips level, lift your left hand up to touch your right shoulder (b). Reverse the movement to return to start, then repeat on the other side. That's one rep; continue alternating.
Torch your triceps with these 3 pushup variations:
3 Pushups That Torch Your Triceps
3 Pushups That Torch Your Triceps with Fhitting Room trainer Melody Scharff
WOMEN'S HEALTH
6
FROG KICK
Start in a pushup position, your wrists under your shoulders and your feet hip-width apart (a). Explosively jump your feet off the floor, bringing your knees toward your elbows (b); reverse the movement to land your feet softly back to start. That's one rep.
WOMEN'S HEALTH
7
V-UP
Lie on the floor with your arms above your head and your legs together on the ground (a). Quickly raise your arms as you peel your torso off the floor and lift your legs toward the ceiling, bringing your hands to touch your ankles (b). Reverse the movement to return to start. That's one rep.
WOMEN'S HEALTH
8
DUMBBELL THRUSTER
Stand with your feet hip-width apart and hold a dumbbell in each hand at your shoulders, palms facing each other and elbows forward. Push your hips down and back and bend your knees to lower into a squat (a). Squeeze your glutes and press through your heels to stand, thrusting the weights above your head until your arms are straight (b). Reverse the movement to return to start. That's one rep.
WOMEN'S HEALTH
9
RUNNING LUNGE
Start in a lunge with your right foot forward, both knees bent 90 degrees and your left knee an inch off the floor (a). In one movement, push through your right foot to jump into the air as you drive your left knee toward your chest (b). Reverse the movement to return to start. That's one rep; perform all reps, then repeat on the other side.
This article originally appeared in the January/February 2018 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!
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