Burn fat in 20 minutes. Powerful interval training for the whole body

Burn fat in 20 minutes.  Full body workout

No inventory will be needed.

Fast pace, fast life and fast training. So, 20 minutes is only a small part of the day, but you can use it to your advantage. You won’t even need equipment and a simulator – you just need your desire and some free space.

Ekaterina Kononova” title=”Ekaterina Kononova“/>

fitness trainer, master of sports in fitness and bodybuilding

Don’t forget to do a joint warm-up before training!

Jumping Jack + knee-elbow

Execution technique

  • Stand up, put your feet shoulder-width apart, bend your arms at the elbows and spread them apart.
  • Jump your legs apart even wider, immediately jump them together and bring your elbows in front of you.
  • Touch your left elbow to your right knee.
  • Jump Jack again, and then touch your right elbow to your left knee.

Photo: www.istockphoto.com

Do 45 seconds and then rest 15 seconds. Repeat the cycle four times.

Side squats

Execution technique

  • Stand up straight, hands clasped in front of you.
  • Take a side step to the right and do a squat.
  • Then a side step to the left – and again squat.

Photo: www.istockphoto.com

Perform four sets of 45 seconds with breaks of 15 seconds.

Jump lunge

Execution technique

  • Stand up straight, clasp your hands in front of you in the castle.
  • Perform a lunge back on your right leg. Make sure that the pelvis does not move, and the lunge is not too wide.
  • When lifting, make a small jump on your right foot, and unhook your hands and take them back. The left leg rises up in a bent position, do not bring it up too much.

Photo: www.istockphoto.com

Do 45 seconds, and after resting, change your leg and repeat the exercise. In total, you need to perform two approaches on each leg.

Upper-lower bar with push-ups

Execution technique

  • Get into a plank position with your arms straight and your body in a straight line.
  • Bend your elbows alternately, moving into the position of the lower bar. Then alternately unbend your arms and stand upright lying down.
  • From this position, do push-ups.

Photo: www.istockphoto.com

Do this cycle for 45 seconds, rest – 15 seconds. Do four sets.


Execution technique

  • Lie on your back, hands behind your head, legs bent at the knees. Raise your body slightly, lift your legs off the floor.
  • Alternately bend first the right and then the left legs, touching the opposite knee with the elbow.
  • Do the exercise dynamically.

Do four sets of 45 seconds, remember to rest 15 seconds between sets.

The workout is over. See the video for detailed exercises.

Don’t forget to stretch after your workout. Muscles need to recover after intense work.

Want to get more tips and life hacks for a healthy lifestyle?

Subscribe to the weekly Lifestyle newsletter.

Leave a Reply