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The Total Body Takedown Will Get You Shredded in 30 Minutes

Do you have 30 minutes to spare to shred your entire body? Yeah, we thought so.

The Men’s Health 30-Minute Shred utilizes high-intensity interval training (or HIIT), which is an effective method for improving sports performance and stripping away body fat. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Want to learn a little more about the program before jumping in? Read about it here.

If you’re convinced, take on this Total Body Takedown workout from the program to get your heart pumping and your major muscle groups popping. You’ll also sweat like a pig—but you won’t look or feel like one after you put in the work.


Set a timer for 10 minutes. Start the clock, and do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Do the prescribed number of repetitions of each exercise, resting as needed. Once you’ve done each movement one time, that’s 1 round. Do as many rounds and total repetitions as possible (AMRAP) in 10 minutes. Repeat the procedure for Exercises 2A, 2B, and 2C. For Exercises 3A and 3B, complete the prescribed number of reps of each movement, then repeat one time, for a total of 2 rounds. Rest as needed.

Circuit 1: 10-Minute AMRAP

1A. Sumo Deadlift

10 reps

Set your feet wide apart and place a dumbbell vertically on the floor between them. Squat down, bend at your hips, and grasp the top head of the dumbbell with both hands. Position your body so that your lower back is naturally arched, and your shoulders are pulled down toward your butt [A]. Squeeze your glutes, thrust your hips forward, and stand up tall [B]. Lower back down to the starting position. That’s one rep.

1B. Pullup

10 reps (or as many as possible up to 10)

Hang from a bar using a shoulder-width, overhand grip [A]. Squeeze your shoulder blades together and pull your elbows downward to lift your body upward as high as you can [B]. Slowly reverse the move back to the starting position.

1C. Hipup

10 reps each side

Lie on your left side on the floor, your right foot in front of your left. Prop yourself up on your forearm[A]. Raise your right hip until your body forms a straight line from your shoulders to your ankles[B]. Lower back to the starting position. Do all your reps and repeat on your other side.

Circuit 2 – 10-Minute AMRAP

2A. Bodyweight Squat

12 reps

Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart[A]. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor [B]. Drive back up to the starting position and repeat.

2B. Decline Pushup

12 reps

Assume a pushup position, but with your feet on a sturdy box or bench instead of the floor. Your arms should be straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor[B]. Pause, then push yourself back to the starting position.

2C. Side Plank with Reach Under

12 reps each side

Adjust the TRX handles so that they’re at the level of your mid-calf. Then place your feet in the straps and assume a side plank position, your top foot in front your bottom and your upper body propped on your forearm. Brace your core, squeeze your glutes, and raise your hips until your body forms a straight line. Lift your right arm toward the ceiling [A]. With your raised hand, reach under and behind your torso [B], then lift your arm back up to the starting position. That’s one rep.

Circuit 3 – Do 2 rounds

3A. Bodyweight Jackknife

15 reps

Lie on your back on the floor with your legs and arms straight, as shown [A]. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes [B]. Lower your body back to the starting position.

3A. Bird Dog

15 reps

Get down on all fours, your hands directly below your shoulders and your knees directly below your hips. Slowly raise your right arm and left leg at the same time until they’re in line with your body. Hold that position for one to two seconds. Return to the starting position and raise your left arm and right leg. That’s 1 rep.

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