20-minute full-body workout to burn fat, build muscle

20-minute full-body workout to burn fat, build muscle | XpertsReviews.com

Take a step toward fitness with this 20-minute full-body workout, designed to help you lose weight, build muscle, and boost your metabolism.

Forget fancy gyms and expensive equipment! Sometimes losing weight only requires a few things: weight loss exercises and 20 minutes! A simple and effective 20-minute full-body workout can significantly help you burn calories. This quick workout routine would include warm-up exercises and rounds of cardio training, followed by 10 minutes of strength training and a cool-down. Whether you’re a beginner or an expert, this weight loss exercise program fits your schedule and delivers results. Get ready to sweat, burn calories, and increase your metabolism with this effective and engaging 20-minute full-body workout.

How Does a 20 Minute Full Body Workout Help Lose Weight?

A 20-minute full-body workout can be an effective approach to losing weight because it increases your heart rate, burns calories, and boosts your metabolism. “High-intensity interval training (HIIT), a popular component of these exercises, involves alternating short bursts of intense physical activity with shorter recovery intervals,” explains fitness expert Yash Agarwal. This method maximizes calorie burn long after your workout, while your body tries to recover. Building muscle through strength training exercises increases your basal metabolic rate, which means you burn more calories at rest.

Combining these factors into a short, effective workout can help you lose weight and improve your overall fitness. A study published in the International Journal of Environmental Research and Public Healththe short workouts you do throughout the day can add up to a lot. Women who included short bursts of high-intensity exercise in their daily routine saw a reduction in their body mass index. Even they see a reduction in their obesity level!

A 20-minute full-body workout can be an effective way to lose weight. Image courtesy: Adobe Stock

Best 20 Minute Full Body Workout for Weight Loss

This 20-minute full-body workout is a great way to get in shape and lose weight. This is a high-intensity workout that will help you burn calories and build muscle. Here’s how to do it:

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Warm-up (5 minutes)

A proper warm-up exercise is crucial to prepare your body for training, reduce the risk of injury and improve performance. Here is an overview of the warm-up steps:

  • Jogging on site: This simple exercise elevates your heart rate and warms up your legs. Lift your knees and pump your arms to increase the intensity.
  • Jumping Jumps: This dynamic movement engages your entire body, including your arms, legs, and core. Jump your feet wide while swinging your arms overhead, then bring your feet together and lower your arms.
  • Arm circles: Stand with your feet shoulder-width apart and swing your arms in large circular motions, forward and backward. This relaxes your shoulders and improves their mobility.
  • Leg swings: Stand near a wall or solid object for support. Swing one leg forward and back, then side to side. Repeat with the other leg. This warms up your hip flexors and hamstrings.
  • Torso twists: Stand with your feet shoulder-width apart and turn your torso from side to side, keeping your hips and legs still. This mobilizes your spine and improves rotational flexibility.
  • High knees: Run in place, bringing your knees toward your chest as high as possible. This warms up your hip flexors and quads.
  • Butt kicks: Run in place, bringing your heels toward your butt. This stretches your hip flexors and strengthens your glutes.

Following these warm-up exercises will prepare your body for the workout ahead and reduce the risk of injury.

Workout (10 minutes)

1. Squats

  • Stand with your feet shoulder-width apart, toes turned slightly outward.
  • Lower your body as if you were sitting in a chair, keeping your back straight and your knees in line with your toes.
  • Push through your heels to return to the starting position.

2. Lunges

  • Stand with your feet hip-width apart.
  • Step forward with one leg, bending both knees at a 90-degree angle.
  • Push your front foot back to the starting position and repeat with the other leg.

3. Push-ups

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body toward the floor, keeping your back straight. Push back to the starting position.
  • For a modification, do push-ups on your knees.

4. Plank

  • Get into a push-up position, but rest on your forearms rather than your hands.
  • Keep your body in a straight line from head to heels.
  • Hold this position for 30 seconds.

5. Burpees

  • Stand up straight, then quickly lower your body into a squat position.
  • Place your hands on the floor and return your feet to a plank position.
  • Place your feet back in your hands and stand up explosively.

6. Mountaineers

  • Start in a push-up position.
  • Bring one knee toward your chest, then quickly switch legs.
  • Continue alternating legs in a running motion.
Women doing mountain climbers
Mountaineering is an effective way to lose weight. Image courtesy: Adobe Stock

Recovery (5 minutes)

Proper recovery helps your body recover and prevents muscle pain. Here is a simple recovery routine:

  • Hamstring stretch: Sit on the floor with your legs extended in front of you.
    Reach for your toes while keeping your back straight. Hold this position for 30 seconds.
  • Quad stretch: Stand and hold on to a wall or chair for support. Bend one knee and bring your heel toward your butt. Hold this position for 30 seconds, then switch legs.
  • Calf stretch: Stand facing a wall, about an arm’s length away. Place your hands on the wall and step back one foot, keeping your heel on the floor. Lean against the wall, feeling a stretch in your calf. Hold for 30 seconds, then switch legs.

Note: Remember to breathe deeply during your full body workout program.

Are there any side effects to a full body workout?

Although full-body workouts are generally beneficial, there are potential side effects if they are not done correctly or if you overdo it:

  • This is a common side effect, especially after starting a new workout routine or increasing the intensity.
  • Intense workouts can make you tired, especially if you’re not used to them.
  • This can lead to chronic fatigue, decreased performance and increased risk of injury.
  • Pushing yourself too hard or not using proper form can lead to injuries such as strains, sprains, or stress fractures.

Take away

In just 20 minutes a day, you can transform your body and your life with this effective full-body workout. By combining high-intensity intervals and targeted strength training, you can burn calories, build muscle and boost your metabolism. Remember to listen to your body, stay hydrated, and fuel your workouts with a healthy diet. With consistent effort and dedication, you will be well on your way to achieving your weight loss goals and improving your overall health and fitness.

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