You don’t have to give up your favorite beer in order to lose that beer belly you’ve been rocking. Give these 10 workouts a shot to make your gut disappear—and uncover your abs

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.

1. Medicine-ball workout

1A. CLEAN AND PRESS
Sets: 3 
Reps: 10
Rest: 0

1B. SITUP AND THROW
Sets: 3
Reps: 10
Rest: 60 seconds

2A. MOUNTAIN CLIMBER
Sets: 2
Reps: 20 (each leg)
Rest: 0

2B. CLOSE-GRIP PUSHUP
Sets: 2
Reps: 15
Rest: 60 seconds

3A. BULGARIAN SPLIT SQUAT
Sets: 2
Reps: 10 (each side)
Rest: 0

3B. SEATED KNEE TUCK
Sets: 2
Reps: 10
Rest: 60 seconds

2. Bodyweight workout I

1. JUMP SQUAT
Reps: 10 to 1
Rest: 0

2. PULLUP
Reps: 10 to 1
Rest: 0

3. DIP
Reps: 10 to 1
Rest: 0

Complete 10 rounds.

3. Bodyweight workout II

1A. BEAR CRAWL
Sets: 3
Reps: 50 feet
Rest: 0

1B. CRAB WALK
Sets: 3
Reps: 50 feet
Rest: As needed

2. PARALLEL BAR HAND WALK
Sets: 5
Reps: To the end and back
Rest: As needed

3A. FORWARD SPRINT
Sets: 5
Reps: 50 yards
Rest: 0

3B. BACKWARD SPRINT
Sets: 5
Reps: 50 yards
Rest: As needed

4. Rowing machine workout

PERFORM THE FOLLOWING INTERVALS:

Row 100 meters / rest 30 seconds

Row 200 meters / rest 30 seconds

Row 300 meters / rest 30 seconds

Row 400 meters / rest 30 seconds

Row 500 meters / rest 30 seconds

Row 400 meters / rest 30 seconds

Row 300 meters / rest 30 seconds

Row 200 meters / rest 30 seconds

Row 100 meters / rest 30 seconds

5. Total-body cardio workout

CARDIO 1

A. OVERHEAD LUNGE
Reps: 10 (each side)
Rest: 0

B. SKYDIVER LUNGE
Reps: 12
Rest: 0

C. GLUTE BRIDGE
Reps: 12
Rest: 30 seconds

CARDIO 2

A. SUMO SQUAT
Reps: 15
Rest: 0

B. PIKE PUSHUP
Reps: 12
Rest: 0

C. FROG THRUST
Reps: 10
Rest: 30 seconds

CARDIO 3

PLANK/SLIDE PLANK COMBO
Reps: 15 seconds on each side twice

6. Sprint workout

WARM UP
Lightly jog for 3-7 minutes gradually increasing pace.

SPRINT
Perform 8-10 sprints of 20-40 yards. 
Rest as needed

7. 20-minute workout

CIRCUIT A

1. TREADMILL RUN/WALK
Walk one minute, sprint one minute

2. DUMBBELL FLYE
Reps: 8-10

3. PUSHUP
Reps: No more than 15

4. PLANK
Reps: 30 seconds

CIRCUIT B

1. PULLUP
Reps: As many as possible

2. DUMBBELL LATERAL RAISE
Reps: 12-15

3. LYING DUMBBELL SKULL CRUSHER
Reps: 10-12

4. SIDE-TO-SIDE HOP
Reps: 30 seconds

CIRCUIT C

1. DUMBBELL LUNGE
Reps: 20 (each leg)

2. BURPEE
Reps: 10

CIRCUIT D

1. DUMBBELL PULLOVER
Reps: 10

2. HOP ONTO BENCH
Reps: 20

CIRCUIT E

1. DUMBBELL CURL
Reps: 15

2. LATERAL BAND WALK
Reps: 20

CIRCUIT F

1. STEPUP
Reps: 30 seconds

2. LEG LIFT
Reps: to failure

8. Anywhere workout

Set a timer for 10 minutes and complete as many reps as possible of each exercise. Keep track of your reps for each and try to beat your score the following week.

1. PRISONER SQUAT

2. SEAL JUMP

3. PUSHUP

4. LATERAL JUMP

5. BURPEE

9. Muscle run

Based on your own experience running and performing body-weight exercise, chose a distance you’d like to run: 1, 3, 5, or 7+ miles.

Set a tracker on your phone to alert you at 0.25 marks. At each mark perform the following exercises:

25 PUSHUPS
25 SITUPS
25 SQUAT JUMPS
25 CRUNCHES

Complete this as quickly as possible.

10. Power-hour run

The workout slated for this day in the program is a special challenge. It’s not only crazy-effective for fat-burning, but it’s also a good thermometer or gauge on what your overall fitness level is, and how you feel while being pushed to get through it.

800 JUMP ROPES
RUN 1⁄4 MILE

700 JUMP ROPES
RUN 1⁄4 MILE Continue this work pattern down to 600 jump ropes, 500, 400, 300,...

Beginners should start at 300, intermediate at 500, advanced at 500+.