If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet.
High-intensity workouts are way more efficient at burning calories and building muscle than steady-state cardio (think biking or running at the same moderate pace for a set period of time). BuzzFeed Life asked Matheny to create a 20-minute high-intensity fat-burning workout that you can do anywhere (with a few minutes added to the front and end for warm-up and cool-down).

And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout. You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP).
If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2.

Make sure to keep your torso still while raising your arms and legs off the floor as high as you can.

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