No additional weights are needed, making it a no-nonsense, back-to-basics workout. Your body is the resistance—and it will be plenty. The sheer volume of movement will provide the stimulus you need for gains. The density (the amount of reps you do in a fixed amount of time) will also get your heart rate going to stimulate fat loss and muscle gain. This workout never gets easier because each time you do it, you’ll push to beat your previous numbers.So set the clock and say a prayer before you start the workout. Chances are, you won’t be able to raise your palms together after you’re done. But if you add this workout into your regular routine, you’ll be the fittest guy at your gym for sure.