A CrossFit Coach Created This 40-Minute Home Workout to Torch Fat and Build Muscle

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

Burpees

Image Source: POPSUGAR Photography

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Image Source: POPSUGAR Photography / Kyle Hartman

Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor, and bend your elbows, keeping weight back in your heels.
Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
This counts as one rep.
Do as many air squats as you can for 30 seconds.

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Begin on your back with your legs straight and your arms extended overhead.
Actively press your lower back into the floor, and draw your belly button into your spine.
Inhale to slowly lift your shoulders, arms, and legs off the floor. Keep your hands and heels as low to the ground as possible, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.
Hold like this for 30 seconds.

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Image Source: POPSUGAR Photography

Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up with the right foot, then the left, bringing both feet completely onto the bench.
To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
This counts as one rep.
Switch legs, stepping up with the left foot. Continuing alternating step-ups for 30 seconds.

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