Any strength training is good for your body, but not all moves are created equal. If you’re looking to drop pounds—quickly—look no further than this 12-step workout.
One of the latest performance trends is high-intensity training geared at improving how well your body can convert energy into the kind your working muscles can use (also known as mitochondrial density), says Kyle Dobbs, a National Academy of Sports Medicine-certified personal trainer and personal training manager at The Wright Fit in New York City.
“The more mitochondrial density you have, the longer you can train at higher intensities, which leads to more calorie burning overall,” says Dobbs.
The dozen moves below work perfectly for ramping up your calorie-burning ablilities because you can use the same amount of resistance for each one, helping you quickly transition to the next exercise and keep your heart rate (and cal-torching potential) buzzing high.
Start a stopwatch and perform each exercise for 10 reps on the minute in order. (This should give you around a 20:40 work/rest ratio.) Repeat twice for three total rounds, resting for two minutes between each round.