20-Minute Fat-Burning Home Workout
A longer circuit to keep your heart rate up and energy high.
Exercises in this routine
- 1
Jumping Jacks
Warm-up · 30s
- 2
Arm Circles
Warm-up · 30s
- 3
Torso Twists
Warm-up · 30s
- 4
Bodyweight Squats
Main · 45s
- 5
Knee Push-ups
Main · 45s
- 6
Reverse Lunges
Main · 45s
- 7
Mountain Climbers
Main · 45s
- 8
Bicycle Crunches
Main · 45s
- 9
Forearm Plank
Main · 45s
- 10
Glute Bridges
Main · 45s
- 11
Bodyweight Squats
Main · 45s
- 12
Mountain Climbers
Main · 45s
- 13
Standing Forward Fold
Cool-down · 30s
- 14
Child's Pose
Cool-down · 30s
About this routine
This twenty-minute circuit extends the intensity for those ready to push a little further. Longer work intervals and a second round keep your heart rate elevated throughout. If you're new, feel free to take extra rest or skip the second round — you can build up to the full workout over a few weeks.
FAQ
Is this workout too hard for beginners?
It's rated intermediate. If you're a beginner, reduce the work time or take extra rest and work up to the full version.
Will this workout help me lose fat?
Combined with a balanced diet and consistency, higher-intensity workouts like this can support fat loss. There is no single workout that burns fat on its own.