Burn fat and build muscle with this 20-minute full-body workout

Switch to trendy gyms and expensive equipment! Sometimes all it takes to lose weight is a few things: weight loss exercises and 20 minutes! A simple and effective 20-minute full-body workout can go a long way in helping you burn calories. This quick workout routine will include warm-up exercises and cardio sets, followed by 10 minutes of strength training and a cool-down. Whether you’re a beginner or an expert, this weight loss exercise plan fits your schedule and delivers results. Get ready to sweat, burn calories, and boost your metabolism with this effective and fun 20-minute full-body workout.

How does a 20 minute full body workout help you lose weight?

A 20-minute full-body workout can be a successful way to lose weight because it gets your heart rate up, burns calories, and boosts your metabolism. “High-intensity interval training (HIIT), a popular component of these exercises, consists of alternating short bursts of intense physical activity with shorter recovery intervals,” says fitness expert Yash Agarwal. This method maximizes calorie burn long after your workout as your body tries to recover. Building muscle through strength training increases your basal metabolic rate, which means you burn more calories at rest.

Combining these factors into a short, effective workout can help you lose weight and improve your overall fitness. A study published in the International Journal of Environmental and Public Health Research shows that the short bursts of exercise you do throughout the day can have big benefits. Women who incorporated short bursts of high-intensity exercise into their daily regimen experienced a decrease in body mass index. Even they notice a decrease in obesity!

The best 20 minute full body workout for weight loss

This 20-minute full-body workout is a great way to get in shape and lose weight. It’s a high-intensity workout that will help you burn calories and build muscle. Here’s how:

You might also like it

Warm-up (5 minutes)

The correct warm-up exercise is critical to preparing the body for exercise, reducing the risk of injury and increasing performance. Here’s a breakdown of the warm-up steps:

• Running in place: This simple exercise gets your heart rate up and warms up your legs. Raise your knees high and pump your arms to increase the intensity.
• Jumping: This dynamic movement engages your entire body, including your arms, legs and core. Spread your legs wide, swinging your arms above your head, then bring your feet together and lower your arms.
• Arm circles: Stand with your feet shoulder-width apart and swing your arms back and forth in large circular motions. This relaxes the shoulders and improves their mobility.
• Kick your feet: Stand next to a wall or a sturdy object for support. Swing one leg back and forth, then side to side. Repeat with the other leg. This warms up the hip flexors and hamstrings.
• Torso twists: Stand with your feet shoulder-width apart and roll your torso from side to side, keeping your hips and legs still. This mobilizes your spine and improves rotational flexibility.
• High knees: Run in place, bringing your knees up to your chest as high as you can. This warms up the hip flexors and quadriceps.
• Kicks: Run in place, bringing your heels to your glutes. This stretches the hip flexors and strengthens the glutes.

By performing these warm-up exercises, you will prepare your body for the upcoming workout and reduce the risk of injury.

Workout (10 minutes)

1. Squats

• Stand with your feet shoulder-width apart, toes slightly apart.
• Lower your body as if sitting on the back of a chair, keeping your back straight and your knees in line with your toes.
• Push through your heels to return to the starting position.

2. Assaults

• Stand with your feet hip-width apart.
• Step forward with one leg, bending both knees to a 90-degree angle.
• Push off the front leg to return to the starting position and repeat with the other leg.

3. Push-ups

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body to the floor, keeping your back straight. Push back to the starting position.
• For a modification, do push-ups on your knees.

4. Plank

• Get into a push-up position, but lean on your forearms, not your hands.
• Keep your body in a straight line from head to toe.
• Stay in this position for 30 seconds.

5. Burpees

• Stand tall, then quickly lower your body into a squat position.
• Place your hands on the floor and swing your legs back into a plank position.
• Jump your feet back onto your hands and stand up explosively.

6. Climbers

• Start in a push-up position.
• Bring one knee to your chest, then quickly switch legs.
• Continue alternating legs with running.

Cool down (5 minutes)

Proper cooling helps your body recover and prevents muscle soreness. Here is a simple cooling procedure:

• Hamstring strain: Sit on the floor with your legs extended in front of you.
  Reach up to your toes, keeping your back straight. Stay in this position for 30 seconds.
• Square stretch: Stand up straight and hold on to a wall or chair for support. Bend one knee and bring the heel to the buttocks. Stay in this position for 30 seconds, then switch legs.
• Calf stretch: Stand facing a wall, about an arm’s length away. Place your hands on the wall and step one foot back, keeping your heel on the ground. Lean against the wall, feeling the stretch in your calves. Hold for 30 seconds, then switch legs.

Note: Remember to breathe deeply during your full-body workouts.

Are there any side effects of full body workouts?

While full-body workouts are generally beneficial, there are potential side effects if done incorrectly or if you overdo it:

• This is a common side effect, especially after starting a new workout routine or increasing the intensity.
• Intense workouts can leave you feeling tired, especially if you’re not used to them.
• This can lead to chronic fatigue, reduced performance and increased risk of injury.
• Pushing too hard or not using proper form can lead to injuries such as strains, sprains, or stress fractures.

Takeaway

In just 20 minutes a day, you can transform your body and your life with this effective full body workout. By combining high-intensity intervals with targeted strength training, you can burn calories, build muscle, and rev up your metabolism. Remember to listen to your body, stay hydrated, and fuel your workouts with a healthy diet. With consistent effort and dedication, you will be well on your way to achieving your weight loss goals and improving your overall health and fitness.