This Special-Forces Sweat-Fest Will Lay Waste To Fat

Build functional, real-world strength with the same fat-incinerating, muscle-multiplying circuit used by US special forces.

It comes from Jason Hartman, civilian-contracted strength and conditioning coach with the US Army’s 5th Special Forces Group, and is best for triggering new muscle growth, hitting the refresh button on a stale routine and building a fit body that kicks arse beyond the gym.

RELATED: the hardest, most-effective no-equipment workout you'll ever do

HOW TO DO IT

Complete three sets of five reps for each of the first three exercises, resting for two minutes between sets. Then perform the last two exercises as a superset (back-to-back). Start with 10 reps of each (20 if you want a true special forces challenge), and subtract one rep per exercise in each successive superset until you reach zero. Rest as needed.

1. Barbell Squat

 Hold the bar across your upper back using an overhand grip, and place your feet shoulder-width apart. Keeping your lower back naturally arched, push your hips back, bend your knees and lower your body as far as you can. Pause, then reverse the move to return to the starting position.

2. Barbell Shoulder Press

 Grab the bar using an overhand grip that’s just beyond shoulder width, and hold it in front of you at shoulder level with your feet shoulder-width apart. Push the bar straight up, leaning your head back slightly but keeping your torso upright. Pause, then return to the starting position.

3. Weighted Chin-up

 Strap on a weighted dip belt or vest and grab a chin-up bar with an overhand grip and your hands slightly beyond shoulder width. Hang at arm’s length (a position called a dead hang). Pull your chest to the bar, pause, then return to a dead hang. If these are too hard, do them unweighted.

4. Kettlebell Swing

Place a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back and grab the kettlebell’s handle. Swing it between your legs and then up to chest level as you thrust your hips forward. Swing it back between your legs – that’s one rep – and repeat without pausing.

5. Burpee 

Stand with your feet about shoulder-width apart and your arms at your sides. Push your hips back, bend your knees and lower your body until you can place your hands on the floor in front of you. Kick your legs backward into a push-up position, then quickly return to a squat. Stand up and repeat.