THE DIRTY 30 WORKOUT Achieve EPOC weightloss and burn body fat with this workout

All you need to harness your body’s fat-burning potential is 30 minutes and a barbell. You’ll hold that barbell until all 50 reps are complete, moving from one exercise to the next without rest. It’s filthy, but you’ll send your cardiovascular system into overdrive and trigger massive levels of Excess Post-exercise Oxygen Consumption (EPOC), which will help burn fat long after you’ve dropped the thing. Pick a modest weight and do as many rounds as you can in half an hour.

THE EXERCISES STEP-BY-STEP

Barbell complex:

Complete one set of each exercise, resting for 45 seconds between moves. Once you've finished the military presses, return to the deadlift and repeat the whole circuit for 30 mins.

Barbell deadlift

Sets: 30 mins / Reps: 10 / Rest: 45 secs

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

Incline push-up

Sets: 30 mins / Reps: 10 / Rest: 45 secs

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.

Barbell bent over row

Sets: 30 mins / Reps: 10 / Rest: 45 secs

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

Front squat

Sets: 30 mins / Reps: 10 / Rest: 45 secs

Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.

Barbell military press

Sets: 30 mins / Reps: 10 / Rest: 45 secs

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.

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