Win the War on Fat | Fitbie

Total Body Workout

Win the War on Fat

This total-body workout will leave you leaner than ever

A Lean, Strong Body

Men gain the most fat between Thanksgiving and January 1, a fact that makes "lose the gut" a perennial staple atop New Year's resolution lists.

The best exercises for everything

To help you combat winter weight gain—and prime your body for future muscle growth—we turned to Juan Carlos Santana, M.Ed., C.S.C.S. As CEO of the Institute of Human Performance, in Boca Raton, Florida, Santana works with high-performance athletes and builds South Beach bodies year-round. By not allowing the calendar to determine the shape you're in, he can position you for your best fitness year ever.

Santana's principles are simple but effective: (1) Work large amounts of muscle to rev up your metabolism. (2) Strengthen your core and hone your balance to safeguard injury-prone areas. (3) Apply both of these precepts to one fat-torching total-body workout routine, performed 3 days a week with at least a day of rest between workouts. The result: You'll be leaner and stronger than you were before the holidays. And that means you'll be free to use your New Year's resolutions for something other than dropping your deadweight.

High intensity cardio

Do each exercise in this circuit 1 (moves 1-3) without resting between moves. Rest for 45 to 60 seconds and repeat the circuit twice more. Follow the same pattern with circuit 2 (moves 4-6) and circuit 3 (moves 7-8).

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