Jul 15, 2025
NOT MY ART!! Made by h4rtz.tami on instagram and uploaded with permission from her. Will do my own before the month is out tho.
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NOT MY ART!! Made by h4rtz.tami on instagram and uploaded with permission from her. Will do my own before the month is out tho.
This High-Intensity Interval Circuit Burns Fat Fast
High-intensity interval training (HIIT) is the fastest way to lose weight and burn body fat. Get ready to turn up the heat with the latest installment of Yahoo Health’s original workout series Triple Threat. (Photo by Will Mebane, graphic by Priscilla DeCastro/Yahoo Health)
When you end your workout, are you glowing a little bit — or are you drenched in sweat? If you really want to lose body fat fast (as in: just in time for swimsuit season), it needs to be the latter, says Los Angeles–based group fitness instructor and celebrity trainer Lacey Stone.
“It’s really important that people don’t shy away from challenging, harder workouts,” Stone says. “If you’re looking to lose weight and not really sweating or getting out of your comfort zone, you’re wasting your time.”
Stone’s fat-blasting workout, created exclusively for Yahoo Health, is sure to push your limits. The plan is a type of high-intensity interval training (HIIT), which simultaneously builds strength and raises your heart rate to torch mega calories. “The other great thing about HIIT workouts,” Stone adds, “is that you get an afterburn, so you’re also burning calories after you leave the gym.”
To do Stone’s Fat-Blasting Intensity Circuit, perform each exercise for 30 seconds, followed by 30 seconds of rest, then move on to the next exercise. All three exercises are one circuit. Perform three circuits. (You can also perform 45 seconds of the exercise with 15 seconds rest, or do each move for a full minute back-to-back, depending on your fitness level.)
They key to really making this workout challenging — and getting the best results — is to count your reps for every exercise. During the second and third rounds of the circuit, try to meet or increase your rep count. By competing against yourself, you’ll make the sweat session harder, boost your results, and keep improving with every workout.
Ready to melt fat? Give it a shot!
Fat-Blasting Intensity Circuit
1. Ninja
Start squatting down with your hands and feet on the floor in a frog position, your hands underneath your shoulders and your feet outside each hand. Explosively jump up as high as you can, lifting your knees. At the top of the jump, try to touch your hands to your kneecaps. Land softly, returning to the frog position with hands on the floor. That’s one rep.
Tip: If that’s too difficult, eliminate the jump; move from squatting in frog position to standing tall.
Related: The 20 Best Workouts In America
2. Plank To Side Plank
Begin at the top of a push-up position. Lift your right hand off the floor as you rotate your body to the right side. Spiral your feet so that the side of each foot rests on the ground. Place your right hand on your hip. Your body should form a straight line from your head to your toes. Raise your top foot toward the sky as high as you can. Reverse the movement to end at the top of a push-up. That’s one rep. Alternate sides each rep.
Tip: To make it easier, don’t lift your foot to the sky.
Related: Hate Crunches? 6 Better Core Exercises For Beginners
3. Squat Kick
Stand with your feet shoulder-width apart, toes facing forward. Bend at your knees and hips, and push your butt back as you lower your body toward the ground. Go down until your thighs are parallel to the ground, or as far as you can. Shift your weight to your right foot as you raise your body up; at the same time, lift your left knee. At the top of the movement, kick forward with your left foot. Place both feet back on the ground. That’s one rep. Alternate the leg you kick with each rep.
Up Next: The 3-Move Calf Crusher Workout
The Best Butt Workout Ever
Lift your butt with these three ultra-effective exercises. (Photo by Will Mebane, graphic by Priscilla DeCastro/Yahoo Health)
If you want a lifted, firm booty, it’s not enough just to do butt exercises — you have to do the right ones. “Often, women are choosing exercises that they believe work the glutes (butt muscles), but don’t hit them in the manner they need to be trained to create change,” says women’s strength training expert Holly Perkins, author of Lift To Get Lean and founder of Women’s Strength Nation.
See, your glutes are one of the biggest and strongest muscle groups in your body. And as such, moves like leg lifts and bridges usually aren’t enough of a challenge to stimulate a change in the muscle, Perkins says. They’re good exercises as part of a warm-up, but if you really want your butt to “pop,” you need more.
Enter the Ultimate Booty-Building Workout, the latest in Yahoo Health’s new original workout series Triple Threat. Perkins specifically selected the three moves in this exercise routine to lift and build out your booty. (And if you’re just looking to firm up without adding size, we have a plan for you, too.)
Every exercise in the routine delivers the level of intensity you need to really see results. Perkins uses variations on common exercises, such as the squat and bridge, to zero in on the glute muscles and work them most effectively. For the best results, do the workout twice a week as part of a well-rounded cardio and strength-training plan.
How to do the workout:
To build a booty: Perform 10 reps of an exercise (one set) with 30 seconds rest after each set. Do four sets of each exercise. Finish all sets of one exercise before moving on to the next move. At first, just use your bodyweight, as pictured. As you become stronger, hold a dumbbell by each end near your chest as you perform each exercise. Start with a 5- or 10-pound dumbbell and work your way up to a 20-pound dumbbell, Perkins suggests.
To firm and tighten: Do 15 reps of each exercise, going from one move to the next with minimal rest. At the end of the three-exercise circuit, rest 30 seconds. Perform three rounds of the circuit.
The Ultimate Booty-Building Workout
1) Single-Leg Split Squat
The single-leg split squat is a challenging butt and leg exercise even if you’re only using your bodyweight. (Photos by Will Mebane)
How to do it: Stand with your right foot flat on the floor. Prop your left foot on a Swiss ball behind you, your shoelaces touching the top of the ball. Bend your right leg and lower your body down as far as you can. Keep your right knee behind your toes. Press with your right leg to lift your body back up. That’s one rep. Complete all of the reps on one side, then switch legs. That’s one set.
Why it works: Splitting your stance and elevating the rear leg puts most of your body weight on one side, which ups the intensity. And since you move with one foot in front of the other any time you walk or run, this is also a great functional exercise for everyday life.
Related: 8 Workout Excuses Everyone Makes
2) Hip Bridge On Swiss Ball
You’ll feel your butt muscles start to burn after only a few reps of this challenging hip bridge variation.
How to do it: Lie face-up on the ground. Bend your knees about 90 degrees and place your feet on a Swiss ball. Raise your hips so that your body forms a straight line from your chest to your knees.
Why it works: In a traditional hip bridge, your feet are flat on the ground. Elevating your feet makes your butt muscles work harder to lift your hips. The instability of the Swiss ball adds an additional challenge.
Related: The 20 Best Workouts In America
3) Swiss Ball Wall Squat
This squat variation is especially good for targeting your butt muscles.
How to do it: Stand in front of a wall with your feet shoulder-width apart. Pin a Swiss ball between your back and the wall. Press into the ball and step out another foot; adjust the ball so that its midpoint hits your lower back. This is the starting position. Bend your knees and hips to lower your body until your thighs are parallel to the ground. Press your back into the ball as you move. Straighten your legs to return to the starting position. That’s one rep.
Tip: To find the right position for the Swiss ball, adjust your feet and the height of the ball when you’re in the lowest part of the exercise; your knees should be over your ankles and the ball should hit your middle to upper back.
Why it works: Most people tend to rely on their quadriceps, which are the muscles at the front of the thighs, to perform a traditional squat. This variation shifts your weight back and locks in your form so that you have to use more of your glutes.
Up Next: This High-Intensity Interval Circuit Burns Fat Fast
The Super-Fast Full-Body Workout
One barbell can give your entire body a cardio and strength workout in less than 10 minutes. Find out how in the latest installment of Yahoo Health’s original workout series, Triple Threat. (Photo by Will Mebane, graphic by Priscilla DeCastro/Yahoo Health)
A workout doesn’t have to be long to be effective. Whether you’re doing a strength routine or a cardio session, dialing up the intensity means you can still see results even if your workout is shorter.
This isn’t a new idea for anyone who has followed workout trends. High-intensity interval training (HIIT) classes have popped up all over the country, capitalizing on the idea of doing more work in less time. And it’s now common to see experts creating intense 20-minute, 10-minute, or even seven-minute workouts.
But if you really want a crazy-effective workout, trading time for intensity is only one tactic you can use. Another way is to blur the line between strength training and cardio training by lifting weights in a way that significantly raises your heart rate.
One way to implement this cardio-strength approach is with a type of workout called a complex. In a complex, you use one tool — such as a barbell or a pair of dumbbells — and perform a series of exercises back-to-back without setting down the weight.
“Complexes are what I consider the king of cardio strength training because they are so effective at eliciting such a huge metabolic response,” says strength and conditioning coach Robert Dos Remedios, author of Cardio Strength Training.
Related: Skinny-Guy Rules To Gaining Muscle
Complexes have several advantages. First, you’re able to perform a large number of reps and exercises in a short amount of time, simply because you don’t have to change your equipment or allow for rest breaks. You also tend to play a mental game with yourself while doing this type of workout. You don’t want to put the weight down — that’s the whole point of a complex — so you push through until the end of the circuit even when you’d normally stop.
Dos Remedios created this full-body, three-exercise complex exclusively for Yahoo Health. He suggests performing two rounds of the complex after a traditional strength-training routine as a quick conditioning workout. (This is commonly known as a “finisher,” since it finishes off your workout.) Time your first round, and then rest as long as it took you to complete the first round. Tip: Use a light barbell the first time you try this — it’s much harder than it looks!
1. Push Press
The push press exercise strengthens your shoulders and skyrockets your heart rate so that it remains elevated throughout the circuit. (Photos by Will Mebane)
Stand with your feet slightly wider than hip-distance apart. Hold a barbell at shoulder-level with an overhand grip, each hand placed just outside of your shoulders. Slightly dip by bending your knees and hips, then explosively stand up and press the bar overhead. Lower the bar to the starting position. That’s one rep. Perform 10 reps.
Related: 8 Exercises You Can Do On The Treadmill That Aren’t Running
2. Front Squat
Work your glutes (butt muscles) and legs with the front squat.
Keep your feet and hands in the same position with the barbell in front of your shoulders. Bend at your knees and hips and press your butt back until your thighs are parallel to the ground. Raise up to standing. That’s one rep. Do 10 reps.
3. Bent-Over Row
Train your triceps and back with the bent-over row exercise.
Straighten your arms and hold the bar in front of your thighs. Bend slightly at your knees and hips so that your torso is at about a 45-degree angle to the ground. Row the bar up toward your chest, then return it to the starting position. That’s one rep. Perform 10 reps.
Your Next Read: 4 Celeb-Inspired Exercises To Look Sexy STAT
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The 3-Minute Shredded Arms And Abs Workout
This workout torches fat, shreds your core, and sculpts your chest, arms, and shoulders—all in three minutes. Get ready for latest installment in Yahoo Health’s original workout series, Triple Threat. (Photo by Will Mebane, graphic by Priscilla DeCastro/Yahoo Health)
The burpee: It’s an exercise fitness experts love, and pretty much everyone else loves to hate. But everybody can agree on this: Burpees are one of the best all-around exercises you can do.
If you’re not familiar with the exercise, it’s basically a squat thrust with a jump. The basic movement: Leap up and reach your arms to the sky. As you land, squat down low and place your palms on the floor. Hop your feet out into a plank (the top position of a pushup). Then reverse it: Hop back, stand, jump, repeat.
“The burpee is an intense full-body exercise that burns more calories than most other exercise options out there,” says fitness expert and celebrity trainer Craig Ramsay. “With every rep, you’ll work your arms and abs and get your heart rate up immediately.”
If the basic burpee is like a classic Swiss Army knife, then the variations Ramsay developed for this workout are like those 50-arm Swiss Army knives that come with a ruler, fish scaler, and built-in GPS. That is, they’re even more awesome than the original.
In this Shredded Arms And Abs Workout, created exclusively for Yahoo Health, Ramsay incorporates rows, curls, pushups, and shoulder presses into the burpee movement. The different variations ensure that you hit all of the major muscles in your arms, shoulders, and chest in addition to the burpee’s cardio and core benefits.
Related: 3 Expert Tips For Getting That Beach Bod NOW
Ramsay deliberately selected the arm exercises in this routine to work the biceps and triceps equally. “Guys sometimes focus too much on the biceps, ignoring the triceps,” he tells Yahoo Health. “They don’t realize the greatest potential for impressive arm size comes from developing their triceps.”
And although you might not feel an immediate burn in your abs, like you might while holding a plank or cranking out crunches, make no mistake: this workout will annihilate every inch of your core. “The flow movement of the burpee will make it mandatory for your core to work overtime,” Ramsay says. “With the consistent plank position in every rep—in combination with the movement into and out of the plank—your core will have no rest. This constant contracted support from your stabilizing muscles will help build your overall endurance and strength, and develop your conditioning.”
The best part: This entire workout takes only three minutes—and will still leave you dripping with sweat.
The Shredded Arms and Abs Workout
How to do this workout: Perform one minute of each exercise, one after the other, without rest. (It’s OK to take short, five-second breaks as needed to catch your breath.) Do the workout six days a week, Ramsay recommends. Count your reps each workout, he adds, and make it a personal challenge to see how many burpees you can complete.
1) Burpee with pushup and row
This exercise combines a pushup, row, and plank to fire up your triceps, abs, and chest. (Photos by Will Mebane)
Start standing with a dumbbell in each hand. Bend your hips and knees and squat down until the dumbbells touch the floor. Keep your arms straight. Thrust your feet behind you, landing with your toes wider than your shoulders. Form a straight line with your body from your head to your toes. Without moving your hips, row one dumbbell up to your side. Lower it, then row the other dumbbell. Hop your feet back in, and stand up. That’s one rep. Repeat the exercise continuously with minimal rest.
Related: Skinny-Guy Rules To Gaining Muscle
2) Bicep-blasting burpee
Build bigger biceps and shoulders while burning fat with this intense full-body exercise.
Stand with your feet-shoulder width apart. Hold a dumbbell in each hand at your sides with your palms facing each other. Curl the weights to shoulder height; as you curl, rotate the dumbbells so that your palms face up. Press the dumbbells straight overhead; as you do, rotate your grip so that your palms face forward. Lower the weights down to your thighs. Bend your hips and knees to lower your body down until the dumbbells rest on the floor. Keeping your arms straight, hop your feet out behind you. Land on your toes with your body forming a straight line from head to toe. Hop forward and land with your feet between the dumbbells. Stand up. Without resting, repeat the entire movement.
3) Hopping inchworm plank
This challenging core move doubles as a demanding cardio exercise.
Start on all fours with your arms straight and your hands underneath your shoulders (plank position). Explosively hop your feet forward, landing with your feet underneath your body. Take three smaller, even hops with your feet backward to return to the plank position. Tip: Holding two heavy dumbbells, as shown, will help give you leverage. Make it harder: When you reach the plank position, perform a full pushup. Make it even harder: From the squat position (feet near dumbbells), let go of the dumbbells and jump up as high as you can.
Read This Next: The Big Arms And Chest Workout
Let’s keep in touch! Follow Yahoo Health on Facebook, Twitter, Instagram, and Pinterest.
*throws sketches to the wind* Here ya go! Have some FNAF Triple-Threat, Pretty Princess, and a confused fatherly Scourge!
I'm a true triple-threat I sleep I eat I fangirl