These 3-move exercise combos only take a minute

pulse

May 25, 2017 8:06 PM

This bodyweight or dumbbell routine will totally melt your fat off.

mad minute workout

A complex is where you perform a set number of reps or work for time for two or more moves without stopping and while using the same training tool.

They allow you to get a lot of work done in a very short period of time and create a massive metabolic disturbance.

I think the best complexes are when you pair three to six moves together. Anymore and it’s hard to remember the moves. Any less and you don’t maximize the fat-burning impact. Be sure to place the hardest and highest skill moves earlier in the complex when you’re freshest for best results and safety.

What’s so special about "The Mad Minute" protocol is it only requires three moves to worry about and it pushes you to metabolic max for a minute of total work (20 seconds for each move).

Trust me, you will need the full minute of rest that follows. If you don’t, that means you’re not working hard enough.

Here are my two favorite three-move complexes you can do anytime, anywhere:

Directions: Do each move for 20 seconds with little to no rest between moves:

1a. Pullup

1b. Pushup

1c. Alternating split Jump

That’s one round. Rest a minute. Perform up to five total rounds.

Directions: Do each move for 20 seconds with little to no rest between moves:

2a. Dumbbell overhead press

2b. Double dumbbell front squat

2c. Dumbbell skier swing

That’s one round. Rest a minute. Perform up to five total rounds.

You could also combine these two routines into one 20-minute smack-down. And remember, the options are truly endless with this template so experiment with new fat-melting combinations if you dare.

Looking for more total body fat loss workouts like this that you can do at home or one the road when traveling? Then check out my 21-Day MetaShred program! Want to build more muscle? Try my MetaShred Extreme for some serious gains!

The goal of this workout is to really move quickly with perfect form and progressively add more power and “pop” to every rep. I realize that this is subjective, but not every workout needs more loading. That being said, you can add a weight vest, choose a more advanced exercise variation, or increase the weight for the loaded moves.

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