Excess chest fat is a common problem among men. Better known as “man boobs,” this condition may be caused by the accumulation of body fat or hormonal changes during puberty.
If you would like to get rid of your man boobs, the Circuit Workout may do the trick. You can do this at home (if you have the equipment) or in a gym such as David Lloyd.
The Circuit Workout
Perform the following circuit workout, consisting of eight exercises, back-to-back with minimal rest. Repeat the circuit two to four times, resting for two minutes between rounds. The total duration of the workout will range from 20 to 45 minutes.
Equipment Needed:
- Medicine ball (preferably a wall ball-style medicine ball)
- Dumbbells
Jumping Jacks – 60 seconds
Begin the workout with a classic warm-up exercise, jumping jacks. Stand with your feet together and hands by your sides. Jump your feet out laterally while swinging your arms overhead, and then bring your feet back together while lowering your arms. If necessary, modify the exercise by stepping your feet out to the side instead of jumping.
Medicine Ball Passes – 60 seconds
This exercise engages various muscle groups, including your thighs, glutes, chest, shoulders, and core. Stand at arm’s length from a sturdy wall, holding a medicine ball at your chest. Squat down and then explosively throw the ball against the wall as high as you can. Catch the ball as it comes down and immediately go into another squat, repeating the movement.
Renegade Rows – 60 seconds
Renegade rows target your back and biceps while also activating your core, quadriceps, shoulders, and triceps. Begin in a high plank position, gripping a dumbbell in each hand directly under your shoulders. Shift your weight slightly to one side and pull the dumbbell in the opposite hand toward your chest, keeping your elbow close to your body. Lower the dumbbell with control and repeat on the other side. Maintain a stable torso and avoid excessive movement.
Single-Arm Dumbbell Chest Presses – 30 seconds per arm
This exercise focuses on your pecs, shoulders, and triceps. Lie on your back on a sturdy bench with a dumbbell in one hand, extended over your chest. Bend your elbow to lower the dumbbell towards your chest and then press it back up. Maintain stability by keeping your opposite hip engaged with the bench. Switch arms after 30 seconds.
Mountain Climbers – 60 seconds
Mountain climbers provide a burst of cardio while continuing to engage the chest, shoulders, and triceps. Start in a high plank position and bring your right knee toward your chest, planting your right foot on the ground. Jump both feet off the ground, switching their positions before landing, and continue alternating quickly for the duration of the exercise.
Overhead Walking Lunges – 60 seconds
This exercise targets your lower body, including the hamstrings, quads, and glutes, while challenging your shoulders and core. Hold a medicine ball overhead and take a step forward with your right foot, lowering your left knee toward the floor. Push through your right foot to rise up and bring your left foot forward, continuing the movement with each alternating step.
Push-Ups – 60 seconds
Push-ups are a classic exercise that effectively target the chest, triceps, shoulders, and core. Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower your chest toward the ground by bending your elbows, then push back up to the starting position. Modify the exercise by dropping your knees or performing push-ups against a wall if needed.
Medicine Ball Rainbow Slams – 60 seconds
For a final core-focused exercise that challenges your upper body, kneel on the ground with a medicine ball between both hands at your chest. Lift the ball overhead, twist your torso to the right, and forcefully slam the ball down to the outside of your right knee using your arms and core. Repeat the movement, twisting to the left this time, and continue alternating sides.
Check out this 5-minute exercise to get rid of man boobs: