Squatter's Rights
Keep an eye on your form and feel the calories sizzle away. Warning: You'll have to take the lift for a few days afterwards
These squat variations will create a post-exercise oxygen deficit that will leave you burning calories for hours afterwards. You’ll have to take the lift for a few days, though. As always, pay close attention to your form, and complete this circuit as many times as you can in the space of 15 minutes. Just as before, the most effective way to bump up your score is to cut down on your rest times.
Overhead Squat: 5 Reps
Press a pair of dumbbells overhead, locking your arms out and standing with your feet slightly wider than your shoulders. Push your hips back and bend your knees, squatting until your thighs are parallel to the floor. Maintaining an upright torso, drive your heels into the floor to push up to the start.
Front-Rack Squat: 10 Reps
As soon as you complete your last overhead squat, lower the dumbbells onto your shoulders under control and take a deep breath. Now, drive your hips back and sink down into a squat, your thighs parallel to the floor. Drive upward, and go again for nine more reps.
Goblet Squat: 15 Reps
Now, carefully drop one dumbbell and hold the other vertically, keeping it close to your chest with your hands cupping the top of the weight. Squat as before. The load may be lighter but you’re already fatigued, so keep it steady and recover before your next round of overheads.
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Whether you’re a beginner or an old hand, our 15-minute workouts make building a leaner, healthier body an achievable daily endeavour. You'll find the full guide in our January/February 2020 issue, which is now on shelves. Today is the best day to start.
