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20-Minute Workout: The Bodyweight Fat Blaster

April 24, 2019

Image: Stehanie Heymann Written By: Kim Miller and Shannon Dougherty, Fit Mom Diet Don’t let the cooler weather slow you down. Try this fat blasting 20-minute workout, which requires no weights or equipment. You can easily do this in the comfort of your own home or at the gym. This workout combines cardio activity alongside resistance training to maximize the burn in a short amount of time. Remember to work to your full capacity and take your rests in between as noted below. Set your timer and perform each move for 20 seconds; rest 10 seconds after each move; repeat 5 times for a total of 20 minutes. Related: Intro To HIIT (High Intensity Interval Training)

20-Minute Workout: The Bodyweight Fat Blaster

https://www.youtube.com/watch?v=E3pQ_RHKw2Q

1. Star Jumps

Set Up: Stand with knees slightly bent and feet shoulder-width apart. Squat down keeping arms bent at your sides. Action: Jump as high into the air as you can, extending your arms and legs to the sides as you jump, trying to resemble the shape of a star.

2. Mountain Climbers

Set Up: Start in a push up position with your arms shoulder width apart, arms in line with chest and legs extended outward. Action: Keeping upper body still, bend one knee up towards your chest and then return to original position while you bend and raise the other knee. Alternate legs keeping your back flat and core engaged.

3. Push Up with Rotation

Set Up: Place hands on the bench shoulder width apart. Step your feet back until there is a straight line from your feet to your hands. Keeping your back straight, bend your elbows and lower your chest towards the bench for a push up. Action: As you come to starting position rotate your body 90 degrees from the bench, fully extending one arm. Return to the starting position and repeat, alternating the direction of rotation.

4. Knee Tuck Jumps

Set up: Start with feet shoulder width apart and knees slightly bent. Action: Squat down then explode up gaining momentum with you arms as you pull your knees to your chest. Gently land then repeat without rest for 20 seconds.

5. High Knees

Set Up: Begin standing on the floor. As if you were running in place, life your feet off the ground one at a time, bringing your knees to waist level. Action: Increase your speed while maintaining good form.

6. Jump Squats

Set Up: Start with feet shoulder width apart. Action: Squat down and explode up into a jump reaching hands to the sky.

7. Side Lunge

Set Up: With feet pointed straight, lunge to the left side keeping left hand on your hips left leg straight and soft bend in the right knee. Action: Push off your bent leg to a standing balanced position. Alternate sides. Repeat.

8. Burpees

Set Up: Squat down with your arms outside your legs and hands on the floor. Kick your feet backwards until you are in push up position. Action: Bend your arms and do a single push-up. Then jump your feet back forward between hands and jump as high as you can.


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