Got 20 minutes? I’m going to tell you how to have a kick ass workout, that kicks your metabolism into high gear in 20 minutes. I will give you the workout I did this morning. I will also give you a bodyweight workout you can do at home. No tools needed…..just you!
First, as always, eat a meal consisting of carbs, and protein about 45 minutes before either workout. A bowl of oatmeal w/protein powder….Toast w/ peanut butter, or yogurt w/fruit are great choices. Have water nearby, music, and a ready to rock attitude.
You will need a barbell, free weights, a jumprope, and a bench. Do each exercise with no rest between exercises, for 10 reps each. After completion of all exercises, take a 3 minute break, drink water….then repeat for 4 sets. This should take about 20 minutes, but the fat burning will last for up to 24 hrs. after you finish! Use light enough weights that you can do 10 reps and go right into the next exercise, and be spent at the end of the set. Your heart rate should be flying, and your muscles burning! If not, add a bit of weight to the bar. Starting with 5 lb. increments. This particular workout focuses on lower body. See future posts for upper,,, and full body circuit training plans.
Warm up w/ light cardio for 5 minutes on treadmill
barbell squats 10 reps
barbell deadlifts 10 reps
jumprope for 1 min
step ups onto bench 20 each leg
jumpsquat 10 reps(plyometric….explosive motion, landing w soft knees)
rest for 3 minutes….repeat 4 times.
As your fitness level increases, you can add weight to your last 3 sets, using the first set as a warm up, after the 5 min cardio.
BODY WEIGHT WORKOUT
Warm up with light cardio of your choice for 5 minutes
10 Jumping jack squats(explode up, land softly into deep squat, exploding up for next rep)
10 super slow motion deep squats
10 walking lunges
10 mountain climbers (plank position, alternating knee to chest while keeping abs tight)
rest for 2-3 minutes between sets, repeat 4 times.
To increase difficulty, do the squats and lunges with free weights as your strength and cardio capacity increases.
There you have it! 20 minutes of intense fat burning. You can do this workout 2-3 times weekly, with at least a day between for recovery.
Follow this plan, add clean eating to your diet, and you are on your way to a buff bod in no time!!
Check out these tools for tips on training, and eating the right foods to power your body towards fat loss!
ps…as always, check with your health care practitioner before starting any new plan!