You already know the key to melting off fat is being active as much as possible, and these workouts (exclusively pulled from The 21- Shred) produce short bursts of moderate to intense work that will help speed up the fat-burning process. It’s true, 21 days is not a lot of time, but it’s doable with some extra effort. The Morning Grinder sessions from the app and book are brief, effective ways to jumpstart your metabolism each day. Here are three sample workouts; switch and swap them, but do one every morning in a fasted state—i.e., before breakfast. Is it a pain to have to work out every morning? Yes, but if you want it bad enough, you’ll do it.
Check out some of the recent evidence on the effectiveness of fasted-state workouts on fat-loss >>>
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GRINDER ONE
1. JUMP ROPE x 1 MINUTE
2. BODYWEIGHT SQUAT x 30 SECONDS
3. PLANK x 1 MINUTE
4. MOUNTAIN CLIMBERS x 30 SECONDS
REST x 30 SECONDS
COMPLETE 3 SETS
GRINDER TWO
1A. MEDICINE BALL RUSSIAN TWIST x 30 REPS
superset with…
1B. MEDICINE BALL V-UP x AS MANY AS POSSIBLE
REST x 30 SECONDS
COMPLETE 4 SETS
GRINDER THREE
1A. DUMBBELL PUSH UP WITH ROW x 15 REPS
superset with…
1B. PRISONER SQUATx 15 REPS
REST x 30 SECONDS
COMPLETE 3 SETS
A variation of this content also appears on MENSFITNESS.com
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