Improving body composition doesn’t need hours of mindless cardio. It does, however, require a quick science lesson.

When using multi-directional movement patterns to train whole body strength, we can order our program to work the same muscle groups in rapid succession (like we’re doing here). This keeps muscles working for a longer period of time without recovery and creates a build up of waste products, such as lactic acid.Lactic acid build up is correlated to an increase in human growth hormone. HGH builds muscle and is catabolic to adipose tissue, which is the most beautiful phrase in fitness. This means that HGH burns fat. It shreds fat. It melts fat. Whatever overused cliché you like, use it. Because that’s what we’re doing in this workout.

This workout is divided into four pairs of two exercises. Start with Pair A. Perform set 1 of the first exercise and then — without resting — move directly onto set 1 of the second exercise. After the appropriate rest interval, repeat for all sets. Complete Pairs B, C and D in the same way to finish the workout.

Prep a. Alt plank lunge to lateral lunge (pair A)

  • Start in a push-up position. Step forward with the left leg while shifting your weight onto your right hand.
  • Push your left leg into the floor and move into a left-leg balance, remove your hands from the floor and come up to standing on your left leg.
  • Stay balanced on your left leg, and bring your right leg forward and place your right foot directly to the right side of your body to land in a lateral lunge.
  • Push your right foot into the ground to return to a standing position before moving back into push-up position.
  • Repeat on the alternate side.

Reps: 5 each side Sets: 1-2
Intensity/Load: Bodyweight
Tempo: Natural
Rest Interval: 30-45 seconds

Prep b. Alt reverse lunge (pair A)

  • Start in a standing position with your feet hip-width apart.
  • Step back with your left leg, keeping your spine tall as you sink into the lunge and raise your left arm in front of your body.
  • Return to the starting position, and repeat on the other side.

Reps: 10 each side
Sets: 1-2
Intensity/Load: Bodyweigh
Tempo: Natural
Rest Interval: 30-45 seconds

1. Alt down 2 hand cable chop with rope to extend (pair B)

  • On a cable column, use a rope attachment at a height above your head.
  • Set your feet hip-width apart, and reach up to get both hands on the rope.
  • Sink back into your hips while pulling the rope down to the right side of your body. Keep your spine long!
  • Return to the start position and repeat on the other side of your body.

Reps: 5-6 each side
Sets: 3-4
Intensity/Load: Medium-Heavy
Tempo: Natural
Rest Interval: n/a

2. Supine grip pulldowns (pair B)

  • Sit on a lat pulldown machine and grip the bar with your palms facing up.
  • Keep your chest up and spine long as you pull the bar down to the top of your chest.
  • Slowly return to the top.

Reps: 10-12
Sets: 3-4
Intensity/Load: Medium
Tempo: Slow
Rest Interval: 90-120 seconds

3. Alt upward chop with plate (pair C)

  • Hold a weight plate with both hands and stand with your feet hip-width apart.
  • Keep your spine long, sink back into your hips and bring the weight to the left side of your body.
  • Push your feet into the floor and shift your hips forward while bringing the weight up to head height.
  • Repeat for 5 reps on each side.

Reps: 5-6 each side
Sets: 3-4
Intensity/Load: Medium-Heavy
Tempo: Natural
Rest Interval: n/a

4. Hinge hammer curl with dumbbell press (pair C)

  • Hold one dumbbell in each hand and stand with your feet hip-width apart and knees slightly bent.
  • Keep your spine long while shifting back into your hips and lowering the weight towards the floor.
  • As you return to standing, curl the weights up to your shoulder then press both arms overhead.
  • Slowly return weights to the starting position and repeat.

Reps: 10-12
Sets: 3-4
Intensity/Load: Medium
Tempo: Slow
Rest Interval: 90-120 sec

5. Alt lateral step with opposite arm cable/tubing push (pair D)

  • Use a cable column with the pulleys at shoulder height.
  • Holding the cable with your right hand, step to your left and sink into a lunge while pushing your right hand across your body.
  • Bring your hand back to chest and push off with your left foot to return to standing; alternate sides.

Reps: 5-6 each side
Sets: 3-4
Intensity/Load: Medium-Heavy
Tempo: Natural
Rest Interval: n/a

6. Push ups/knee push ups (pair D)

  • Start in a facedown position on your hands and toes (or knees). Your hands are shoulder width apart and your legs are straight.
  • Slowly lower your chest towards the ground (as far as you comfortably can).
  • At the bottom push both hands into the ground to return to the top.

Reps: 10-12 (or to fatigue)
Sets: 3-4
Intensity/Load: Bodyweight
Tempo: Slow
Rest Interval: 90-120 seconds