THIS ARTICLE FIRST APPEARED ON MEN’S HEALTH.

You’ll do more work and burn more fat in 30 minutes than you normally do at the gym.

Think it’s pointless to work out if you can’t make it to the gym?

Then you’ve never tried my Home Workout from Hell. (Note: It’s just as hellish in a hotel room.) This devilish routine fuses two of my favorite rapid fat-loss training techniques: 5-minute death sets and deuces. It’s the perfect solution for a snow day, during the holidays, or when you’re traveling. 

5-Minute Death Sets Protocol

The first technique is my 5-Minute Death Sets protocol, in which you do one exercise a minute for 5 minutes straight with no rest. 

This protocol maximizes the density—the amount of work you do in a period of time—of your workout. And when you’re short on intensity (a.k.a. the weights you’d otherwise be lifting at the gym), you just bump up the density. 

Since you’re cramming a ton of work in a short amount of time, you’ll create the most fabulous 5-minute fat burn you’ve ever experienced.

In my honest opinion, the hardest workouts of my life tend to be higher in density than intensity. I think you may agree after doing this routine.

Deuces Protocol

Technique number two is my Deuces protocol, which will create the biggest fat-burning “dump” of your life (without the stench I might add). 

You’ll seamlessly combine two different exercises into one mega-muscle movement. Combination exercises are unreal for increasing muscle activation and upping the minute-by-minute calorie burn. 

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