One minute per exercise
The 40/20 gives you 40 seconds of work and 20 seconds of rest: each round fits into one minute. That is why it is a favorite in gyms and boot camps for circuit training. With 10 rounds, the block lasts 9 minutes and 40 seconds after the 10-second countdown, and you always know what time it is in the workout.
With twice as much work as rest, it is harder than a 30/30 and easier to sustain than a Tabata. The 20 seconds are just enough to catch your breath and move to the next station.
A 10-minute circuit
Pick five moves and do the circuit twice:
| Round | Exercise |
|---|---|
| 1 and 6 | Squats |
| 2 and 7 | Push-ups (on the knees if needed) |
| 3 and 8 | Alternating lunges |
| 4 and 9 | Mountain climbers |
| 5 and 10 | Plank |
For a longer session, set 20 or 30 rounds on the wheel, or run the block two or three times with a couple of minutes of rest between blocks.
Tips for 40/20 circuits
- Alternate muscle groups: legs, upper body, then core. Each one rests while the others work.
- Set up the stations first, so the 20 seconds are enough to switch.
- Choose a pace you can hold for all 40 seconds. If you have to stop in the middle, pick an easier version of the move.
- Progress step by step: 30/30, then 40/20, then 45/15 on the wheels.
A full 30-minute session
Warm up for 8 minutes: easy cardio, then a few squats and push-ups at half speed. Run the 10-round circuit, rest 2 minutes, run it a second time with different moves, such as jumping jacks, step-ups, dips on a chair, high knees and a side plank. Finish with 5 minutes of walking and stretching. That makes about 30 minutes, with 20 rounds of real work.