This Intense 40-Minute Workout Will Blast Body Fat

Part 1

1. Pushup, 7 reps

2. Squat, 7 reps

3. Burpee, 7 reps

That’s one round. Do as many rounds as you can in seven minutes, resting as needed.

Part 2

1. Bulgarian hip hinge, left side, seven reps

2. Bulgarian hip hinge, right side, seven reps

3. Hip hinge, seven reps

That’s one round. Do as many rounds as you can in seven minutes, resting as needed. (Get the secret to banishing belly bulge from WH readers who’ve done it with Take It All Off! Keep It All Off!)

Part 3

1. Dip, 7 reps

2. Pushup, 7 reps

3. Chinup, 7 reps

That’s one round. Do as many rounds as you can in seven minutes, resting as needed.

Note: You can modify the parallel-bar dip with an off-bench dip and the chinup with a row or assisted chinup.

Part 4

1. Contralateral Bulgarian split squat, left side, 7 reps

2. Contralateral Bulgarian split squat, right side, 7 reps

3. Goblet squat, 7 reps

That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.

Switch up your squat with these 20 variations that will help you tone your butt:

Part 5

1. Single-arm swing, left side, 7 reps

2. Single-arm swing, right side, 7 reps

3. Double-arm swing, 7 reps

That’s one round. Do as many rounds as you can in seven minutes, resting as needed.

Note: You can modify with a dumbbell if needed.

Once you can complete more than seven rounds in seven minutes, look to bump the load up or employ more advanced exercise variations. You could also keep trying to complete more rounds with the same loads or variations indefinitely.

The article ?This Deadly 40-Minute Workout Will Shrink Your Belly originally appeared on Men’s Health.