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CrossFit-Inspired Challenges: The 40-20 fat-torching circuit

Turn your metabolism on full blast with these alternating 40-second and 20-rep sets.

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CrossFit-Inspired Challenges: The dumbbell HIIT complex
Steer Digital Media
CrossFit-Inspired Challenges: The dumbbell HIIT complex
Steer Digital Media

Sure, the hour or so we spend in the gym should be spent concentrating on getting strong. But who doesn’t occasionally waste a few reps—or entire workouts—fretting over a work e-mail that didn’t get sent, a bill that didn’t get paid, a right swipe that somehow went left… until finally you realize that the only thing you put 100% effort into was filling up your water bottle? Well, get ready: This routine is about to change all that.

How it works

Structured with both time and repetition components, this routine will force 100% effort from your body and mind at all times. 

The first exercise has a time limit: You’ll do as many reps as possible (AMRAP, in CrossFit-speak) in 40 seconds. That’s followed by 20 reps of the next exercise—don’t even think about going on to the next move till you’ve hit your number. Then it’s back to a 40-second AMRAP move. You get the idea.

This methodical back-and-forth switch will keep your head in the game and your metabolism revved up.

Directions

Complete five rounds of this circuit, taking 3 minutes of rest in between rounds.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men’s Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.

Routine

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CrossFit-Inspired Challenges

The 40-20 fat-torching circuit (do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
40-sec. AMRAP
Rest
--
Exercise 2 of 8

Dumbbell Curl

Equipment
Dumbbells
Sets
--
Reps
20
Rest
--
Exercise 3 of 8

Burpee to Broad Jump

Equipment
Sets
--
Reps
40-sec. AMRAP
Rest
--
Exercise 4 of 8

Dumbbell Floor Press

Equipment
Dumbbells
Sets
--
Reps
20
Rest
--
Exercise 5 of 8

Reverse Lunge

Equipment
Dumbbells
Sets
--
Reps
40-sec. AMRAP
Rest
--
Exercise 6 of 8

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
--
Reps
20
Rest
--
Exercise 7 of 8

Flutter Kick

Equipment
No Equipment
Sets
--
Reps
40-sec. AMRAP
Rest
--
Exercise 8 of 8

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
20
Rest
3 min.
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