Trainer: Men’s Health Fitness Director B.J. Gaddour, C.S.C.S. 

Benefit: Burn as much fat as possible without any equipment.

Directions: Perform 6 reps of each of the following exercises in the order shown. Repeat as many times as you can in 3 minutes. Rest for 1 minute.

That’s 1 round. Do 5 to 10 rounds. 

1. Seal jack

2. Bodyweight squat

3. Pushup 

To make it harder, follow the same protocol with these three exercises.

1. Jumping jack

2. Squat jump

3. Plyo pushup