Engage as many muscles as possible while quickly moving from one exercise to the next to keep your heart rate high for a slim and shaped body. In this body-weight circuit created by Raphael Verela, owner of the Circuit Works studios in Venice and Brentwood, California, you’ll do a resistance exercise followed immediately by a high-energy cardio move that works the same muscle group.”The zigzag method” is supposed to increase lean muscle mass and decreases body fat by engaging more muscle fibers and burning tons of calories in a short amount of time.
These no-gym-required fat burners—paired in supersets (two moves done back-to-back without resting in between)—will get you into killer condition fast. Do this total-body routine on three nonconsecutive days a week: Start with move 1 and do as many reps as you can in 60 seconds. Then do move 2 (the second part of the superset)—again, as many reps as you can do in 60 seconds. Move on to move 3 and continue this pattern until you’ve finished all eight moves. That’s one circuit. Rest for a minute or two (or challenge yourself by taking a shorter break), then repeat for a total of two or three circuits.
Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. That’s one rep.
Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.
With your arms at your sides, stand with your feet hip-width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back so you’re in a pushup position with your back straight. Quickly reverse the motion to return to start. That’s one rep.
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep.
Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That’s one rep.
Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating.
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