Yes, you do have time to train. No matter how much time you have, it’s enough. There are 86,400 seconds in a day, and right here, right now, we’re telling you that you need only 360 seconds to jack up your heart rate, burn calories, and build new muscle—hence the name, M&F 360.
The following workout will do all the above in just six minutes, as performing each exercise for 60 seconds (or less) will severely test your stamina and muscular endurance. It may not sound like a long time, but trust us: You’ll be toast by the end. However, if you have more time on your hands or feel like pushing yourself, add one to two more rounds to turn it into a 12- or 18-minute workout.
Form check
One-arm DB row: Place one knee on a bench, supporting yourself with the same-side arm, and row a dumbbell up to your chest.
Renegade row: As you row the weight up, fight your body’s natural tendency to rotate to one side.
Burpee w/ pushup: Complete a full pushup after each burpee—even when you’re feeling exhausted.
