Kick Those Extra Pounds to the Curb With This 20-Minute Fat-Blasting Workout
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Let's cut the frills and the time-wasters. These are the best moves to blast fat in just 20 minutes. Taking on each of these exercises without resting will zest up your whole body and rev up your metabolism, so you can blast fat during and even after the workout ends. To get you the most effective workout, we reached out to Youfit Health Club's national director of fitness, Raphael Konforti. "This workout engages all the body's biggest muscles, like the legs and back, to kick up your heart rate and strengthen key muscles. Since the rest is minimal, your heart rate will stay elevated, which has been shown to keep your metabolism boosted even after the workout is over," Raphael told POPSUGAR.
Getting started: For this workout, complete each exercise for 12 to 15 reps. If the exercise uses one leg or arm at a time, like lunges, be sure to complete 12 to 15 reps on each leg or arm. Once the exercise is complete, move on to the next move right away without rest. Aim to complete three rounds, only resting at the end of each round as needed.
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Squat Jumps
- Stand with your feet shoulder width apart and your hands by your shoulders.
- Squat down, keeping your knees in line with your toes.
- Accelerate up, jumping off the ground, and then land softly back into a squat.
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Woodchops
- Hold one dumbbell in both hands in front of your chest.
- Squat and twist your upper body toward your left foot, then reverse the motion and stand up while rotating up toward your right.
- Repeat the move, going in the opposite direction.
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Lateral Lunges
- Stand with your feet hip width apart. Step your right foot out wide to your side while bending your right hip into a lunge position, keeping your hip, knee, and foot aligned.
- Drive your right foot so you return to the starting position, then lunge out to your left. Alternate lunging each direction until all reps are complete on both legs.
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Plank Row
- Start in a plank position with your hands holding dumbbells directly underneath your shoulders.
- Keeping the glutes and core tight, breathe out as you pull up your right elbow to your torso, doing your best to keep the hips stable.
- Return the right hand down, then repeat on the left arm. Alternate each arm until all reps are complete.
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Single-Leg Skips
- Lunge backwards with your right leg, then drive your right knee up while also jumping off your left foot.
- Gently land the left foot back on the ground while lunging back the right leg. Repeat until all reps on the left leg are complete, then repeat with the right leg.
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Bent-Over Row
- Standing with your feet hip width apart, push your hips back while lowering your upper body. Be sure to keep the spine neutral throughout.
- Pull both dumbbells up at the same time with the elbows while squeezing the shoulder blades together at the top. Pause slightly at the top, then slowly return to starting position.
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Plank With Alternating Shoulder and Knee Tap
- Start in a plank position with your hands underneath your shoulders.
- Bring your right hand to your left shoulder while keeping the hips still, then bring your right hand back to the ground. Repeat this with the left hand.
- Bring your right knee and left hand together underneath your body. Return to the plank position, then switch so you bring your left knee and right hand together. That counts as one rep.