20 Minute Fat Burning Workouts

No Equipment or Gym Needed. All It Takes Is Your Body Weight, Effort, and 20 Minutes.

The beauty of these 20 minute fat burning workouts is that there are no machines to set up (or wait for) and no weights to change.  Since these are bodyweight exercises, you just move smoothly and seamlessly from one exercise to the next.

Always remember that when burning fat is your goal, you need to focus on what you eat.  Combining the right diet with these workouts will give you amazing results.  Visualize your goal, make a plan, and stick with it.

These fat burning workouts are designed to be simple, flexible, and easy to remember.  Adjust them however you need to.  These workouts can be used as is, straight out of the box so to speak.  But we are all different ages, different sizes, and different fitness levels. 

If you are a college football player, triathlete, Army Ranger, or Navy SEAL, you will have to adjust these up a little bit to get what you need out of them.  But if that's you, do you really need to be reading a page on fat burning?

On the other hand, if you are a 44 year old office dweller who has been out of the fitness scene for a while, you might adjust these workouts the other way to avoid too much soreness and possibly injury.  Yes you want to push yourself, but to make real progress toward your goals, you have to take care of yourself enough to be able to come back and fight another day.  Fight through more 20 minute fat burning workouts that is.

For a lot of us though, these workouts should be a pretty good start as is.

Workout 1:

4 Sets

• 30 Jumping Jacks
• 15 Ab Crunches
• 15 Pushups
• 10 Jump Squats
• 15 Mountain Climbers
• Rest 90 seconds

Workout 2:

This one is good if you have a track, football field, soccer field, empty parking lot, or a stretch of sidewalk you can use.

• 10 Burpees
• Sprint 50 yards (really sprint)
• 10 Burpees
• Rest 1 minute

That’s it.  Do that as many times as you can in 20 minutes.

Workout 3:

4 Sets

• 20 Pushups
• 10 Pull ups (stick with them until you get 10)
• 15 Air Squats
• 10 Single Leg Deadlifts per leg
• Rest 60 seconds
  

I’ve mentioned on other pages that there are going to be similarities between the fat burning workouts, boot camp workouts, and full body workouts.  Don’t spend too much time trying to draw really distinct differences between them. 

• A boot camp workout will work the full body and will burn fat. 
• A fat burning workout will generally work the full body and is made up of exercises in a boot camp workout.
• A full body workout, as defined on this site, is also made up of boot camp exercises, and will burn a ton of fat.

I recommend you try these 20 minute fat burning workouts and also try a bunch of other 20 minute workouts on this site.  There are a few dozen to choose from, so there will definitely be some you like and some you don’t like.