Get in Shape Fast With the 20-Minute Hurricane Workout

STACK Expert Martin Rooney says you can do it all—build muscle, burn fat and improve your cardio endurance—and offers a 20-minute Hurricane workout to prove it.

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Push-Up

Here's how people used to work out: lift weights, do cardio, go home. Then came the advent of metabolic training, when science revealed you can build muscle and burn fat simultaneously—and improve your cardio endurance, too. Simply put: You can do it all, and in far less time.

The Hurricane is a brief but powerful flurry of exercises following a simple template: One sprint paired with two strength exercises, repeated in three circuits of three sets. The workout is adaptable to any environment, whether you're in the gym or on the field, and whether you have limited equipment or none at all. You can do the entire thing with just a medicine ball.

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Here's how people used to work out: lift weights, do cardio, go home. Then came the advent of metabolic training, when science revealed you can build muscle and burn fat simultaneously—and improve your cardio endurance, too. Simply put: You can do it all, and in far less time.

The Hurricane is a brief but powerful flurry of exercises following a simple template: One sprint paired with two strength exercises, repeated in three circuits of three sets. The workout is adaptable to any environment, whether you're in the gym or on the field, and whether you have limited equipment or none at all. You can do the entire thing with just a medicine ball.

Instructions: Do a Hurricane twice per week in addition to your regular training program. Perform each round three times with 30 seconds of rest between sets, and one minute between rounds. If it's too difficult, simply add more rest.


Topics: STRENGTH TRAINING | BURN FAT | CARDIO | WORKOUT PLAN | WORKOUTS | ASICS GENERAL | SPRINT | ENDURANCE | WEIGHTS | EQUIPMENT | MEDICINE BALL | STRENGTH EXERCISES | WORK OUT | METABOLIC | SLIDESHOW