This 4-Week Fat Burning Workout Will Set You Up for Spring

By | April 12, 2019

This month, in the third installment of our yearlong series that’ll get you the specific workout results you want, we burn out fat. Next month, we’ll give you more.

The fight against fat never ends. Most guys beat it by running from Oreos and anything else that tastes good—or plain running for hours. According to trainer Gideon Akande, N.A.S.M., there’s another way to burn fat. And the process doesn’t have to be that joyless, which is what you’ll learn in this month’s workout.


Akande, who created Men’s Health’s Riptensity body-weight-conditioning workout video, wants you to hit your body with so much variety that you just can’t stop sweating. His three-times-a-week workout will have you moving in ways you didn’t think possible. The challenge of his new moves will stimulate your metabolism (and your mind), revving your heart rate for major calorie burn.

Workouts like this one are exactly what Akande used to get into fighting shape (and stay lean) during his days asa Chicago Golden Gloves champ. They can do the same for you, too.


Do this workout 3 or 4 times a week. Stay active on all other days, aiming to at least take a half-hour walk.

The Warmup

Do 3 minutes of plank walkouts, working for 45 seconds of each minute and resting for just 15.

Plank Walkout


Beth Bischoff

Start standing, then place your hands on the floor. Keeping your core tight, walk your hands forward until you’re in plank position. (If you bent your knees to put your hands on the floor, straighten them now.) Pause. Walk your hands back to your feet and standup. That’s 1 rep.

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The Workout

Run this as a circuit. Do each move for 45 seconds, then rest for 15. Do 5 rounds. Rest 1 minute between each round.

Pushup to Side Plank Kick-Through


Beth Bischoff

Start in pushup position. Lower your chest to the floor. As you press up, reach your righthand toward the ceiling as you rotate your torso into side plank. Kick your left leg under you, placing your foot in front of you for support. Hold. Rotate back to pushup position. That’s 1 rep; alternate sides with each rep.

Lateral Lunge to Knee-Tuck Jump


Beth Bischoff

From standing, step to the right, shifting your weight to the right leg. Bend at the hips, push your butt back, and straighten your left leg. Press back to the start explosively and drive your right knee into the air, jumping. Land softly. That’s 1 rep; do 30 seconds of reps on your right leg, then 30 seconds on your left.

Eb says: “Keep the shin of your lunging leg perpendicular to the floor; this will safe-guard your knees.”

Modified V-Sit to V-Sit


Beth Bischoff

Start lying on your back, arms extended overhead. Press your lower back into the floor. Lift your torso and legs, trying to touch your knees to your chest. Return to the start, then lift your torso and legs again; this time, keep your legs straight and try to touch your hands to your toes. Return to the start. That’s 1 rep.

Squat Pulse to Squat Jump

Start standing, feet shoulder-width apart, then bend at the knees and hips, sitting down until your thighs are nearly parallel with the floor. Shift up 2 inches, then down 2 inches; repeat this 5 times. After the fifth pulse, squat down to nearly parallel, then explosively stand up, jumping into the air; do this 5 times. Alternate the two movements until time is up.

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Pushup to Croc Roll


Beth Bischoff

Start in pushup position. Lower your chest to the floor. As you push up, lift your right arm and flip over so your chest is facing upward. (You’ll need to lift your right leg, too.) Once you’ve flipped over, bend at the hips, sitting into the position. Pause. Flip back to return to the start. That’s 1 rep; alternate sides with each rep.

Eb says: “Squat depth is highly personal. You’re aiming for parallel, but if you can’t get that deep, that’s fine. Focus on getting as deep as possible.”

Reverse Lunge Windmill Skip


Beth Bischoff

Start standing. Step back with your left leg; lower into a lunge. Put your left hand on the floor by your right foot, then reach your right hand as high as you can. Reverse the movements to return to the start. That’s 1 rep; alternate sides with each rep.

Eb says: “Puff out your chest on every rep. You want your heart rate up, but you also want to let this stretch your upper back.”

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