Can't make it to the gym but you still want to get in a muscle-building, fat-burning workout? Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, crafted this simple (yet intense!) 40-minute interval workout you can do anywhere.
It involves heart-pumping cardio as well as bodyweight moves that will strengthen and tone your legs, butt, arms, and core. All you need is a clock and your own motivation to push yourself during the fast-paced intervals.
40-Minute Home Workout
Equipment needed: Aside from your own body, all you need is a set of stairs you can run up and down. If you don't have access to stairs, use a sturdy ottoman or bench and do step-ups.
Directions: Perform each exercise for 30 seconds followed by a 30-second rest. Repeat the four-minute circuit 10 times for a total of 40 minutes. Want to make it harder? Perform each exercise a little longer for 40 seconds, followed by a 20-second rest.
| Exercise | Time |
|---|---|
| Burpees | Minute 1: 30 seconds on, 30 seconds rest |
| Air squats | Minute 2: 30 seconds on, 30 seconds rest |
| Run up and down the stairs (or step-ups) | Minute 3: 30 seconds on, 30 seconds rest |
| Hollow hold or plank | Minute 4: 30 seconds on, 30 seconds rest |
Related: Heart Pumping? Check. Legs and Arms Burning? Check. This 30-Minute Workout Has It All
Keep reading for details on how to do each move.
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