Want a great, effective workout you can get done in 40 minutes that will both burn fat and challenge your muscles? Here’s our Workout of the Week, a lower-body day that will test muscular endurance while building strength, toning and burning fat. Print it out and take it with you!

FAT-BURNING LEGS DAY

All straight sets, but keep your rest periods between sets to 60 seconds at most and 90 seconds between exercises.

Squats: 4×12

Hamstring Curls: 4×12

Bulgarian Split Squats: 4×6 each leg

Romanian Deadlifts: 3×8

8 minutes of High-Intensity Interval Training — Treadmill, elliptical or swimming, do 30 seconds of moderate pace (this would be a jog), 30 seconds of 90-percent effort (sprint), 2 minutes of 75-percent effort (run), 1 minute of 85-percent effort (sprint). Repeat twice.

Stretch!