Kick Start Your Metabolism At Home With This 20-Min CrossFit Hero WOD That Crushes Calories

As we’ve all discovered by now, working and working out from home can, oddly, make one very busy. If you consider the further demands of child care, home improvements and queuing to get into the supermarket, it can seem tough to replicate your 45-60 minute gym visits in your lounge or back garden.

But you can transform your strength, fitness and physique if you are willing to work your glutes off for a solid 20 minutes. And no programming entity supplies, simple, short but viciously sharp workouts quite like CrossFit.

The British Hero WOD ‘Bondy’ is a 20-minute AMRAP of three classic bodyweight movements, so your aim is to do as many reps as possible before the time runs out.

Dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer reconnaissance task in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device. He died from his injuries two days later.

The mix of movements will work all your major muscle groups to provide a huge metabolic hit that will see you burning extra fat long after you finish, while the high number of bodyweight reps is ideal for catching a bonus pump.

If you have a weighted vest, throw it on. If not, simply work a bit faster. Either way, you’ll be done for the day in 20 minutes. So don’t hold back.