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 [1], crafted this simple (yet intense!) 40-minute interval workout you can do anywhere.
It involves heart-pumping cardio as well as bodyweight moves [2] 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 |
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending your elbows, then straightening back to a plank.
- Jump your feet forward to your hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- This counts as one rep.
- Do as many burpees as you can for 30 seconds.
Air Squat
- 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.
Hollow Body Hold
- 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.
Step-Ups
- 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.