Cooling down isn’t just a nice-to-have—it helps your heart rate return to normal, reduces soreness, and keeps your muscles flexible. Complete 40 seconds of work per move, with 20 seconds rest between each. Hit these five moves in a circuit, one after the next. This dynamic approach engages your core and prepares your major muscle groups for action. And whether you're just starting or an experienced exerciser, these intense sessions work your muscles hard, so it's worth using one of the best foam rollers to promote recovery and reduce soreness after your workout. Wicks, best known for his PE with Joe live YouTube workouts in 2020, focuses on accessible routines that you can do anywhere with little equipment. This will keep your heart rate high and deliver fat-burning, muscle-building results for hours after you finish. Muscle & Fitness FLEX Promotions Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners For the last exercise (treadmill sprints), sprint for 20 seconds, rest for 10 seconds, sprint 20 seconds, and then rest 10 seconds again (a total of 60 seconds). Complete all five exercises for 60 seconds each. But with muscle gains, improved fitness and weight loss now come even more health benefits. To survive all 5 rounds of this fat-burner, it should be. Connecting Home Routines to Lasting Change Thanks for trusting me with your fitness journey—let’s keep building momentum and celebrate every win. If you want to stay inspired and see what drives my approach, the FitWithGreg Mission Statement shows how real change is possible one step at a time. Achieving fitness without a gym is completely doable and sustainable. It’s a good starting point for establishing a routine that aligns with your schedule, space, and goals. This 20 minute HIIT workout will not only smoke your entire body, but it’ll leave your metabolism fired for hours afterwards, helping you burn fat. Every workout finished, every healthy meal prepped, every week you stick to your fat-burning morning routine is a win. For me, the secret to sticking with home workout routines or a fat-burning morning routine is making them non-negotiable, like brushing my teeth. A consistent fat-burning morning routine sets the tone for the day, firing up your metabolism and helping you make healthier choices from the start. It’s about building habits that help your body burn fat, recover faster, and keep your energy high for every round of your fat-burning morning routine. You don’t need perfect workouts or ultra-strict meal plans to see results. If you’re looking for practical tips on getting fit without a gym or want to learn natural fat loss strategies, the Busy Person’s Guide to Fitness is a great next step. Short, focused circuits like this are perfect for busy people—you’ll get a full-body challenge that fits right into your schedule. Each exercise is 35 seconds followed by 10 seconds of rest. This is a body-weight workout with no equipment and no jumping. Short, focused circuits tap into your metabolism, squeeze the most out of every minute, and help you get in shape without consuming your entire day. Pair your workout with smart morning habits, and you’ll notice increased focus, elevated energy, and a greater calorie burn. A short, intense circuit like this fits into even the busiest mornings, setting you up for all-day energy and a faster metabolism. The biggest difference comes from showing up, even if it’s just for 20 minutes a day. Pairing your circuit with clean eating for beginners and smart choices in fat-burning supplements can help accelerate your progress. These exercises are compound movements, meaning they work multiple muscle groups at once for maximum efficiency. This part of the workout is all about building endurance and getting that metabolism fired up for the rest of the day. Now it’s time to bring your heart rate back down and give your muscles some attention. This entire routine mirrors the principles we use in our group fitness classes, focusing on intensity and efficiency to help you get stronger, faster. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. If you like spending time outdoors, it's natural to wonder does walking build muscle. This workout style is known as High-Intensity Interval Training (HIIT), and it's an effective way to exercise. Every move engages your core while strengthening your entire body, giving you a routine that tones, tightens, and transforms. Instead of letting frustration take over, it helps to shift your focus toward workouts that are designed to light up your metabolism and sculpt the muscles that shape your waistline. You can keep track of your training and monitor your progress with one of the best fitness trackers. If you're after something more low-impact, Joe Wicks' 10-minute joint-friendly workout is ideal for staying active later in life. Drinking a glass of water right after waking helps kickstart your metabolism, rehydrates your muscles, and improves focus for your workout ahead. Your body becomes mildly dehydrated overnight, which can leave you feeling sluggish in the morning. But, trust me on this, they do get easier, and many self-proclaimed night owl clients have become early-morning workout converts with my help. Onto the “meat and potatoes” of your 20-minute workout! Just because your workout time is short doesn’t mean you can skip your warm-up. A short-but-sweet abdominal-focused workout.Not got long to workout but want to get a spicy session in that'll leave you feeling positive for the day ahead?Circuit 1 - the lower body burnerNothing will derail your early morning workouts faster than sleep deprivation.The goal is to push yourself during the work periods and catch your breath during the rest.The whole point is “do a bit more than last time.”If you sweat a lot or the weather is hot, consider adding a dash of sea salt or a splash of coconut water to replenish minerals lost during exercise.Strength training is essential for changing your body composition—it builds lean muscle, which burns more calories at rest. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Put simply, there's never been a better time to get intense. Save my name, email, and website in this browser for the next time I comment. Can you build muscle mass with bodyweight exercises? Try pairing this high-intensity circuit with dedicated cardio days, like running or cycling, and separate sessions focused on upper-body and lower-body strength. For those looking to build muscle and lose body fat, experts suggest that you should strength train three to five times per week. Think of recovery as the second half of your fitness plan—it’s where your body rebuilds, gets stronger, and continues to burn fat. If you fancy more high-intensity challenges like this one, then give this six-move HIIT workout a try next, or our ultimate fat-burning HIIT workout using just seven bodyweight exercises. The body needs time to recover, so I recommend leaving at least one rest day or an easy activity day between your tougher fat-burning morning routines. Whether you’re new to home workouts, want a quick fat-burning morning routine, or are curious about clean eating and supplements, the essentials below will keep you on track. If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle! You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. Prioritizing exercise in this way ensures the rest of your day won’t stop you from getting in shape. In this article, I share my infamous “Sunrise Shredder” bodyweight workout. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. This may mean getting up early, training at lunchtime, or working out instead of going out, but even the busiest person can usually carve out time for exercise. That’s why lack of time is one of the most common excuses for skipping workouts (1). The timing of your nutrition is also important, so try to eat within 60 to 90 minutes after your workout.If you want to step things up, a set of resistance bands or adjustable dumbbells (like those featured in the Ultimate Home Fitness Stack) can add fresh challenges over time.Now you’re up, so you might as well get dressed…As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start.It’s perfect for busy individuals who want to achieve maximum results with minimal time investment.In this blog you’ll find a summary of the workout with some tips and notes.For additional ideas on natural fat-burning strategies and smart tweaks, consider these proven home fat-loss methods.If you're in need of a quick 15 minute workout try the 3 Best Body Coach Workouts for when you can't face the gym If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done. The 20-minute bodyweight “Sunrise Shredder” proves you don’t need hours of exercise to boost your metabolism, improve your mood, and build discipline. Early morning workouts aren’t just about getting fit—they set a positive tone for your entire day. After more than 30 years in the fitness industry, I understand that early morning workouts can come as a shock to the system. 20 minutes might not sound like much, but it’s the perfect duration for an early morning wake-up workout. The real power comes from combining bodyweight strength moves with dynamic exercises that demand balance, control, and intensity. But you can build upper body strength without leaving your house using this 20-minute high-intensity workout. This quick HIIT workout combines dumbbell exercises and bodyweight moves to make you stronger Clean eating for beginners isn’t a rule, but it’s a real advantage if you want fast, lasting results. If you want to step things up, a set of resistance bands or adjustable dumbbells (like those featured in the Ultimate Home Fitness Stack) can add fresh challenges over time. Keep a water bottle handy and sip throughout your workout. Mix in lower-intensity activities, such as walking or yoga, to achieve balanced progress. This is what fitness buffs call the “afterburn effect.” After intense exercise, your body continues to burn calories at a higher rate even as you rest and recover. The real magic comes from high-intensity training that jumpstarts your fat-loss engines—especially in a fast-paced morning routine. With home workout routines and a fat-burning morning routine, you can start seeing results fast, even without fancy equipment or a gym membership. This 20-minute HIIT workout is an excellent way to enhance your metabolism and increase fat burning in a short period. The purpose of the workout is to build endurance and muscle while burning calories with low-impact bodyweight movements. For additional ideas on natural fat-burning strategies and smart tweaks, consider these proven home fat-loss methods. One of the best things about a 20-Minute Fat-Burning Circuit is how I can adapt every exercise, no matter my fitness level or what’s in my apartment. If you’re looking for more guidance on home fitness, you can Create Effective Home Workout Plans right at home with simple steps that scale to your schedule and space. With a well-structured 20-minute Fat-Burning Circuit and a few proven methods, you can push your body harder, track results, and keep making progress—all from home. Home workout routines make it possible to turn any living room, garage, or even a patch of carpet into your personal gym. Not one for beginners, but a great weighted workout for improving muscle tone and strength if you do have weights at home. Another version of Joe's classic and much-loved cardio and abs workout, this time, 30 minutes long. A weighted high intensity interval workout that might feel easy to begin with but - trust us - gets spicy over time. The 20 minutes will fly by as he talks you through the various exercise moves and workout breaks. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series. Muscle & Fitness logo Nothing will derail your early morning workouts faster than sleep deprivation. Feel free to omit the push-up and/or jump according to your fitness level and how tired you’re feeling after the main circuit. Early morning workouts can sharpen your mind and improve your focus for hours afterward. Consistent morning exercise can help regulate your circadian rhythm, leading to deeper, more restful sleep. Tabata is a style of HIIT which involves 20 seconds of work, followed by a 10 second rest, so it’s very high intensity. “This effective workout is designed to burn fat while building a lean, cut physique,” says Brynn Putnam, founder of NYC’s Refine Method, which specializes in HIIT. With high-intensity interval training (HIIT) you can hit it hard and be done in just 20 minutes. Try This 15-Minute Outdoor Strength and Cardio Workout This workout is perfect because you don’t need any equipment—just yourself and a little space. When you’re just starting, the key is to remove as many barriers as possible. Starting a new workout is exciting, but the real transformation happens when you stick with it. At Armourbody, we foster a community-driven environment where everyone is encouraged to work at their own level. Switch to an "active rest" like light marching in place until you feel ready to jump back in. You need only take a quick scroll of his Instagram page (@thebodycoach) to see the hundreds of transformation photos. Keen to know what kind of workout you'll be doing? Not only are they free, but there are literally hundreds of options available on Wicks's channel tailored to all fitness abilities and needs. Repeat for the prescribed time or reps. Bend at your hips and knees, and lower your body into a quarter squat. Simple, steady nutrition gives every rep in your circuit more impact. If you sweat a lot or the weather is hot, consider adding a dash of sea salt or a splash of coconut water to replenish minerals lost during exercise. The goal before a workout is easy-to-digest energy that won’t weigh you down. If something comes in a package with a long list of ingredients, it’s usually better to skip it. Strength training is essential for changing your body composition—it builds lean muscle, which burns more calories at rest. This circuit combines cardio, strength, and core work to give you a full-body burn in just 20 minutes. This workout is built on high-intensity intervals to maximize fat burn in a short amount of time. The secret to an efficient, fat-burning workout is high-intensity interval training, or HIIT. 35-minute lower-body and core strength workout Get ready for squats, squats and more squats, and do have a dumbbell on hand, if you'd like to take your leg day up a level. Keen to work your whole body? If you've never tried a HIIT workout before and want a proper induction to what a Joe Wicks workout entails, this one's a great start point. This one's slightly more on the advanced side - you'll need a kettlebell to complete the weighted workout as per Joe in the video. Join 100,000+ fitness enthusiasts!To see real results, aim to do this workout two to three times a week.Listening to your body is a skill, and it’s one of the most important ones you can develop.Research shows that just 20 minutes of focused exercise can lead to significant improvements in your fitness and body composition.Making a 20-minute Fat-Burning Circuit part of your week is powerful, but consistency and smart tracking are what bring real, lasting change.Aim to drink at least 16 to 20 ounces of water within an hour of finishing your workout.If you’re looking for more guidance on home fitness, you can Create Effective Home Workout Plans right at home with simple steps that scale to your schedule and space.You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row. Look at your week and decide exactly when you’ll do this 20-minute workout. Think of it as building a relationship with your body—it takes time, patience, and showing up. Listening to your body is a skill, and it’s one of the most important ones you can develop. For almost any exercise, you should always try to keep your stomach muscles tight. In our group fitness classes, our coaches are always watching to help you get it right, but when you’re working out on your own, you have to be your own coach. In this FAQ, I’ll answer the most common questions, so you feel confident and ready to get results from your home workout routines and clean eating for beginners. I know there’s a lot to consider—timing, safety, nutrition, and how to maximize fat burn. If you want natural ways to stay on track, these natural fat-burning tips offer even more practical ideas to help you stay consistent and achieve results that last. If you want more proven ways to burn fat without losing momentum, check out these effective natural fat loss strategies for extra inspiration. One study found that people who exercised in the morning reported improved mood and higher motivation compared to those who trained later in the day (2). Exercising while the rest of the world sleeps means there is less chance of anyone derailing your workout while freeing up the rest of your day. So set that alarm a little earlier—because training first thing doesn’t just save time, it sets the tone for your entire day. moves, 20 minutes, and a set of dumbbells to build upper body strength All you need to complete PT Phil Sims' tough fat-stripping circuit is some floorspace, a skipping rope and considerable willpower. For more details on routines, gear tweaks, and my philosophy for achieving fitness without a gym, check out the Ultimate Home Fitness Stack. Morning workouts may also jumpstart your metabolism and reduce the risk of distractions later on. When you treat your 20-Minute Fat-Burning Circuit as a regular part of your day (not an occasional project), you’ll notice your motivation fuels itself. Motivation isn’t something you wait for—it’s something you build through small wins and habits. Results don’t just come from one intense session—they come from showing up, measuring your wins, and staying motivated enough to keep going, even on busy days. Making a 20-minute Fat-Burning Circuit part of your week is powerful, but consistency and smart tracking are what bring real, lasting change. Let us build a bodyweight training program for you! These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share them with you today! Visible changes in body composition often follow when you consistently stick with the routine three to four times a week. This approach ensures you’re working all your major muscle groups for well-rounded fitness. To get the best results, it’s smart to build a balanced routine that includes different types of exercise. A longer home high intensity workout designed to boost muscle strength and tone. Twenty-minute or so high-intensity interval training sessions designed to get your heart rate and calorie burn up. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level. Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs. The circuit gets your body burning calories; clean meals keep you fueled and drive fat loss. We’re using a high-intensity interval training (HIIT) format to get your heart rate up and burn a significant number of calories in a short amount of time. This work-to-rest ratio is designed to keep your heart rate up and your body in a fat-burning zone. After an intense workout, your body needs more oxygen to recover, repair muscle tissue, and return to its resting state. Scientifically, it’s called excess post-exercise oxygen consumption (EPOC), and it’s your body’s secret weapon for burning extra calories. In this blog you’ll find a summary of the workout with some tips and notes. The entire workout is standing and includes fun, easy to follow intervals of compound low-impact moves. Join 100,000+ fitness enthusiasts! The less you think, the less likely you are to become distracted and skip your workout. Now you’re up, so you might as well get dressed… They combine several dumbbells into one and quickly change mid-exercise, which is excellent for HIIT routines. Although he tends to demonstrate with fixed-weight dumbbells, it's worth having an adjustable pair for at-home workouts. Generally, you'll only need a set of the best adjustable dumbbells, even for the weighted exercises. This session from personal trainer Joe Wicks, also known as the Body Coach, is designed to target your whole body in just 20 minutes and includes moves like burpees, running on the spot, squat jumps, and lunges. Do this routine 2-4 times a week, while taking 48 hours off between workouts. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Can 20 minutes of exercise really be enough to burn fat? This 20-minute workout is an amazing tool to have in your fitness arsenal, but variety will keep your body guessing and prevent boredom. To avoid overtraining, make sure to schedule at least one to two rest days into your weekly routine. You don’t always need a sugary sports drink; a banana or a handful of pretzels can help restore your body’s balance and support optimal recovery. You sweat a lot during an intense workout, and it’s crucial to replace those lost fluids. At Armourbody, we guide you through a cool-down in every class, but building these habits at home will make a huge difference in your fitness journey. Giving your body the right tools to recover properly ensures you see the results you’re working so hard for and that you’re ready to go for your next session. When you mix in explosive power moves like jump squats, you increase your heart rate and spike calorie burn even further.6254a4d1642c605c54bf1cab17d50f1e Stick with it, and you’ll see changes not only in your midsection but also in how strong and capable you feel day to day. This workout was built with that in mind. Belly fat can feel like the ultimate roadblock. Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. 3 – Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. Your post-workout breakfast will probably become your favorite meal of the day! These seemingly mundane activities will be much more enjoyable after an early morning workout. Well, he's single-handily sold the most fitness books in the UK since records began and has transformed millions of lives through his free workout and nutrition content. Why Joe's workouts over other personal trainers, you ask? Joe Wicks workouts earnt the trainer an MBE for a reason - they're simple to do, seriously effective and can be done for free from home. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Research shows that just 20 minutes of focused exercise can lead to significant improvements in your fitness and body composition. In fact, some of the most effective fat-burning workouts are surprisingly short. This isn't just a random collection of exercises; it's a structured circuit designed to build functional strength and fire up your metabolism. That means you’re toning the very muscles that create a tighter midsection while also helping your body shed the fat covering them. It’s perfect for busy individuals who want to achieve maximum results with minimal time investment. Perfect for anyone looking to get a quick, effective workout without any equipment. Perform each move for 35 seconds and then rest for 10 seconds. Following a warmup, this workout is is made up of three rounds of 8 intervals. But if you just can’t wait to get moving, then go ahead and dive right into the workout. Complete a total of 4 rounds, and then rest 60 to 90 seconds. Once you’ve done each movement one time, that’s 1 round. Do Exercises 1A, 1B, and 1C as a circuit, performing one movement after the other. Blast can mean “fun,” but it’s also defined as a “forceful attack.” You decide which applies here. If you're convinced, take on this Bodyweight Blast workout from the program to get your heart pumping. Exercise Breakdown I’ll break it down into a quick warm-up, five main exercises, and a brief cool-down. Check out these practical home exercise routine tips for strategies that actually fit real-life demands. Want more on how to carve an effective home workout routine? Nerd Fitness cuts through the fitness B.S. Get our FREE Starter Kit with dozens of resources today! Never wonder where you should put your limited time, energy, and effort. That’s because a good workout and the wrong dietary strategy won’t help you lose weight. After you’ve completed your workout at home, feel free to cool down and stretch. Before you start, it can be helpful to do a Dynamic Warm-Up – “warming up” simply means preparing your muscles to move, and getting your heart rate elevated. It’s better to stop and take a break than to do an exercise incorrectly. Take a minute's rest at the end, and repeat four times. Perform the next six exercises as a circuit. With short, focused effort, I build energy, boost fat loss, and keep workouts manageable—no gym necessary. Remember, no supplement replaces a solid workout and clean eating for beginners—it’s always about the full routine. No guesswork—just clear directions you can follow today and repeat for steady progress.After you’ve completed your workout at home, feel free to cool down and stretch.Early morning workouts aren’t just about getting fit—they set a positive tone for your entire day.It covers supplements and habits that can maximize your circuit’s results without anything risky or extreme.This rundown on the science-backed benefits of circuit training covers everything from improved cardiovascular health to building a stronger mind-body connection.Short, focused circuits like this are perfect for busy people—you’ll get a full-body challenge that fits right into your schedule.This primes your body to better manage blood sugar and energy levels throughout the day. Is bodyweight training effective for weight loss? Okay, let’s talk a bit more in depth about each of the exercises in this workout! Alternatively, you can pick one of these fun exercises to do on your off days instead! You could also do an easier variation of each exercise in your workout for one round, slow and controlled, to prep your body for the harder workout to come. Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! 14 everyday exercises to stay mobile into your 70s Oprah Winfrey marks birthday with 72-minute workout In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. The Journal of Physiology found that exercising before eating led to better insulin responses and greater fat burn compared to post-meal workouts (3). But when you consider the wide-ranging benefits of early morning workouts, you’ll quickly see there are many rewards to getting up a little earlier and moving your body. Here’s how to do every bodyweight exercise covered today, as well as alternatives for each. Then it's just a case of finding a bit of space and training hard for 20 minutes. 30 minutes of weighted moves in a circuit format - what's not to love? This weighted HIIT workout from Joe certainly does - do make sure to focus on progressive overload to improve your fitness if you'll be doing it week on week. If you're a fan of home workouts, you might have invested in weights to take things up a level. A workout dedicated to working out your cardiovascular fitness but abdominals, too. Focusing on proper technique ensures you’re working the intended muscles effectively. Everyone starts somewhere, and it’s important to listen to your body. Our group fitness classes are built around these core principles of functional strength. Building a solid foundation with these exercises will make you stronger for all kinds of physical activity. Let’s look at the types of exercises you’ll be doing and why they work so well together. Plan your sessions at the start of the week to hold yourself accountable and make them a non-negotiable part of your day. This frequency keeps your metabolism fired up and helps you build a solid exercise habit. A simple, balanced meal of what to eat after a workout could be grilled chicken with a sweet potato, Greek yogurt with berries, or a protein shake with a banana. Aim to drink at least 16 to 20 ounces of water within an hour of finishing your workout. Visible changes—such as increased definition, improved endurance, or fat loss—typically appear after a few weeks of consistent adherence to your routine. If you feel soreness, fatigue, or any aches, give yourself a day to recover. If you decide to use fat-burning supplements, look for those with natural ingredients and genuine customer feedback, such as the ones discussed in the Java Burn review. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf.That momentum can carry into other aspects of your day.The purpose of the workout is to build endurance and muscle while burning calories with low-impact bodyweight movements.Keen to work your whole body?Another version of Joe's classic and much-loved cardio and abs workout, this time, 30 minutes long.This 20-minute workout is designed to be fast, effective, and totally doable, even if you’re just starting out.What you do in the hour after your workout is just as important as the effort you put in during it. The goal is to complete the workout safely, not to be perfect. The most important thing is to listen to your body and focus on good form. You can check out our class schedule to find a time that works for you. Pushing yourself too hard without adequate recovery can lead to fatigue, plateaus, and even injury. Have you ever felt your heart pounding and your body buzzing even after you’ve stopped exercising? This approach challenges your body in a completely different way, forcing it to adapt and become more efficient at using energy. Instead of jogging for 45 minutes, you're sprinting. Whether your goal is to lose fat, build strength, or simply feel more energetic, establishing a consistent schedule is your first step toward making it happen. While this 20-minute workout is incredibly effective, how often you do it plays a huge role in your progress. The timing of your nutrition is also important, so try to eat within 60 to 90 minutes after your workout. Protein provides the building blocks your muscles need to repair and grow stronger, while carbohydrates refill the glycogen you burned for fuel. Doing the 20-Minute Fat-Burning Circuit daily is safe for many, but pay attention to your body. Always pair them with a balanced diet and regular exercise for optimal results. As you become stronger, you can make each exercise slightly more challenging. This schedule is perfect whether you’re just starting or trying to break a plateau—all without the need for complicated equipment or expensive classes. The 20-minute full-body HIIT workout to burn fat Across the session, you'll take on weight-free workout essentials like planks, burpees, and push-ups. As the sessions are quick, it's also a great way to stay active when short on time. These space-saving weights combine several dumbbells in one, and you can quickly adjust the load, even mid-workout. If you want to develop muscle in your arms, chest, shoulders, and back, you might think you need an extended gym session to see results. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. The Perfect 20 Minute Fat Burning Workout for Beginners For this workout, you’ll get a 20-second rest after every two exercises. These next few tips will help you move with confidence, so you can focus on getting a great, fat-burning workout every single time. When you’re just starting out, it’s easy to get caught up in the intensity and speed of a workout. And if you’re getting started, the Beginner Bodyweight Workout is a great place to begin. For great results, you can absolutely use this as your primary workout. Is this workout enough on its own, or should I be doing other things? While everyone's body is different, you'll likely start feeling results—like having more energy and sleeping better—within the first couple of weeks. How soon can I expect to see results from this workout? Hydration: Don’t Let Thirst Slow You Down My comprehensive rundown of the Best Weight Loss Supplements 2025 lists my top picks and how they fit into various routines. Some ingredients can boost your metabolism or help you burn a few more calories during each session. Here’s how I fit these elements into my day for lasting impact. This combination of cardio and strength is central to the Armourbody philosophy of building a stronger, more resilient body. Before you jump into the main workout, you need to prepare your body for what’s ahead. We’re going to fire up your metabolism and build functional strength using just your body weight. Do you have 30 minutes to spare to fry fat and shred your entire body? We’ll be performing 45 seconds of exercise followed by 15 seconds of rest for each movement in this no repeat workout. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. In each circuit you've got eight exercises that you'll complete Tabata-style (20 secs on/10 secs off) and you'll do two rounds of each circuit. Whether it’s home workout routines or sticking to the best supplements for fat loss, keeping things predictable simplifies everything and makes progress almost automatic. If you’re curious about boosting results, see which favorite fitness supplements help me recover faster and burn fat naturally. Let’s face it, finding time for lengthy traditional workouts is tough, especially if you’re balancing work, family, or other priorities. This can help reduce that next-day soreness and prevent tightness. Static stretching—where you hold a stretch for seconds—helps release tension, improve flexibility, and increase blood flow to your muscles. What you do in the hour after your workout is just as important as the effort you put in during it. This 20-Minute Fat-Burning Circuit packs in science-backed, high-intensity moves designed to boost your metabolism and burn calories long after you’re done. This 20-minute HIIT session is designed to maximize fat loss by pushing your limits through high-intensity intervals. There are 8 exercises in this workout. Make sure everything is ready for your early morning workout before you go to bed, including your exercise clothes. Don’t try and “burn the candle at both ends.” Instead, go to bed minutes earlier to reflect your new wake-up time. Setting up your timer beforehand means you won’t have to fumble with your phone mid-workout, letting you stay focused on giving each interval your all.Joe Wicks workouts earnt the trainer an MBE for a reason - they're simple to do, seriously effective and can be done for free from home.This 20-minute option from Joe promises to help you get a sweat on without fatiguing you too much.You’ll see real results with just three to five circuits per week.Ally is Marie Claire UK's Senior Health and Sustainability Editor, a well-regarded wellness expert, ten-time marathoner, and Boston Qualifying runner.Bodyweight training can be great for fat loss, as long as you have your nutrition dialed in.This is called active recovery, and it helps keep your heart rate up while giving your muscles a quick breather.It’s a short amount of time, but your focus will make it count. This strategic rest allows you to maintain a high intensity throughout the entire 12-minute circuit, which is essential for burning fat and building strength. Fortunately, Joe Wicks' high-intensity workout burns fat and builds muscle in just 20 minutes. Build muscle + burn fat with this full-body strength workout There's a lot of variety in this routine, too, with a mixture of dumbbell exercises and bodyweight moves to keep things interesting. So, get up, pull on your exercise clothes, grab a glass of water, and let’s get to work—all you need is an exercise mat and a little space—no equipment required. That’s good news if you’ve got a busy day ahead (5). In contrast, working out too close to bedtime can disrupt sleep in some people. It might sound counterintuitive, but rest days are just as important as your workout days. If your main goal is fat loss, a great target is to incorporate this workout four to five days per week. You just crushed your 20-minute workout, and you’re feeling great. It’s not about being perfect every single day; it’s about creating a routine that you can realistically follow week after week. A strong core is so much more than just visible abs; it’s the center of your body’s strength and stability. An effective workout featuring side kicks, squats, and lunges. If you suffer from joint issues or prefer low impact exercise, Joe's tailored a session just for you. A simple workout that only requires a chair (and a good sports bra). A short-but-sweet abdominal-focused workout. Whether you're after something short and sweet, need it low impact because of an injury, or are after a longer session, we've got just the workout. This routine is designed to be effective using just your body weight, making it easy to start right now. This entire recovery process requires energy, meaning you continue to burn calories for hours after your workout is over. All you need is 20 minutes and the commitment to move your body. If you’ve ever felt like you don’t have enough time to work out, this routine is for you. Dropping stubborn belly fat takes more than just exercise. That combination is one of the best formulas for trimming stubborn belly fat while still building lean, strong muscle. Every exercise forces your abdominals, obliques, and lower back to stabilize your body. The lunges, planks, and squats not only build strength but also fire up your metabolism by demanding more energy from your body. Those short breaks are when your body recovers just enough to go hard on the next set.If you're not burning afterwards, then you're not doing it rightWant more on how to carve an effective home workout routine?While everyone's body is different, you'll likely start feeling results—like having more energy and sleeping better—within the first couple of weeks.Visible changes—such as increased definition, improved endurance, or fat loss—typically appear after a few weeks of consistent adherence to your routine.With short, focused effort, I build energy, boost fat loss, and keep workouts manageable—no gym necessary.Belly fat can feel like the ultimate roadblock.This 20-minute HIIT workout is an excellent way to enhance your metabolism and increase fat burning in a short period. No weights are needed for today’s cardio HIIT workout. She is a certified personal trainer and also a part-time fitness instructor. We told you it was going to burn but, in all seriousness, well done if you kept up with that as it is not an easy workout. Circuit 1 - the lower body burner This workout from Alo Moves instructor, Myles Rodney, is split into two circuits. This style of training involves short bursts of all-out effort followed by brief recovery periods. The idea that you need to grind for an hour or more to get fit is a common fitness myth. What makes this workout especially effective is the constant challenge to your core. However, as a veteran personal trainer, I also recognize that, while not always easy, most people can make time for exercise if they really want to. If I had a dollar for every time someone told me they were too busy to exercise, I’d probably be a millionaire. As a reminder, you can grab our beginner bodyweight tracking sheet, which includes a brand-new variation perfect for people who need to prioritize low-impact movements to start. Write down how you did, and try to do just 1 more rep or exercise next time through. If doing just one circuit of the workout was really challenging, no big deal! Ally is Marie Claire UK's Senior Health and Sustainability Editor, a well-regarded wellness expert, ten-time marathoner, and Boston Qualifying runner. That said, fat loss is about diet and genetics, too, so don't feel disheartened if you don't see progress as quickly as you'd like. This workout is also a great option for when travelling if you happen to have a gym in your hotel. You've got twenty minutes on the clock - make it count. Scientific research has proven that HIIT workouts are great for fat burning and getting your heart rate up, fast, making them a great option if you are looking to lose fat. This bodyweight blast sets you up for major fat burning potential in just half an hour. This full body HIIT workout will help you to simultaneously burn fat, improve endurance, and build strength. This is what we’ve dedicated our lives to, and you’re now part of a killer community. I’d love to hear how this workout went for you and how else we can help! The whole point is “do a bit more than last time.” Remember, when it comes to fitness, eating for your goals is key! This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape. Any time that fits your lifestyle is great, but many find a fat-burning morning routine sets a positive tone and fuels healthy choices for the day. Using carefully chosen fat-burning supplements alongside a smart morning routine turns a 20-minute Fat-Burning Circuit into a full-throttle start for your day. Welcome to my 20-minute full body fat burning workout. This 20 minute fat burning workout is the perfect way to build consistency and prove to yourself that you can achieve your fitness goals. The real power comes from combining bodyweight strength moves with dynamic exercises that demand balance, control, and intensity.Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content.No weights are needed for today’s cardio HIIT workout.That’s because, contrary to what you may have heard, you don’t need to train for hours at a time for a workout to be effective.A longer home high intensity workout designed to boost muscle strength and tone.Static stretching—where you hold a stretch for seconds—helps release tension, improve flexibility, and increase blood flow to your muscles.After all, you’ve been mostly immobile all night, so your muscles and joints will probably feel tight. Squeeze your shoulder blades together and pull your elbows downward to lift your body upward as high as you can B. Do all your reps, and repeat, this time standing on your right leg. Bend your elbows and lower your body until your chest nearly touches the floor B. Your body should form a straight line from your head to your ankles A. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor B. It might feel counterintuitive, but rest is just as important as the work itself. Check out our class schedule to see how you can mix this routine with a high-energy gym session. By making it easy to start, you’re more likely to build a solid habit. It helps transport nutrients to your cells, aids in digestion, and can significantly decrease muscle soreness. Think of it as a thank you to your body for all its hard work. Just focus on the major muscle groups you just worked. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases. You don't need to hit 10,000 steps a day either, as research suggests that between 6,000 and 8,000 daily steps is enough to keep you in good health. It helps boost your mood, improves your cardio fitness, and lowers your risk of long-term illness. You’ll see real results with just three to five circuits per week. Before you jump into your next session, it’s smart to clear up any confusion about the 20-Minute Fat-Burning Circuit. For me, it’s not about perfection—it’s about progress, and every bit counts. Celebrating these moments builds positive feedback and makes your routine stick. Training before breakfast has been shown to increase fat oxidation and improve insulin sensitivity. That momentum can carry into other aspects of your day. Just because you planned to hit the gym later doesn’t mean it’s going to happen. I get it—you’d rather stay in bed than get up and exercise. This section gives you an exact, step-by-step plan for a rapid-fire 20-minute Fat-Burning Circuit. Make that 20-minute session your daily non-negotiable and you’ll be surprised at how quickly it pays off. The 20-Minute Fat-Burning Circuit shows you don’t need fancy equipment or big blocks of time to get results. Achieving fitness without a gym is easier than ever with the right structure and motivation. You can follow along with Coach Kozak for the higher intensity moves and follow Claudia for the low impact modifications. Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. Circuit 2 - the core and full-body killer As you get stronger, you can also make the workout more challenging by adding more reps or trying advanced modifications. Don’t skip your breaks—they are a crucial part of the workout’s design. This is called active recovery, and it helps keep your heart rate up while giving your muscles a quick breather. Instead of stopping completely, try to keep your body moving gently, like stepping side to side or walking in place. Those short breaks are when your body recovers just enough to go hard on the next set. Warming up increases blood flow, primes your muscles, and helps prevent injury. Before diving into the main moves, spend three minutes getting loose and fired up. No guesswork—just clear directions you can follow today and repeat for steady progress. Every minute counts, so the structure is simple, intense, and built for real results. If an exercise feels too intense, slow it down or switch to light marching in place until you feel ready to jump back in. If you’re just beginning, don’t feel pressured to match an instructor’s speed. Think of your core as the link that connects your upper and lower body, making every movement more powerful and controlled. Exercises like crunches, planks, and leg raises are included to target all the muscles in your midsection, from your deep transverse abdominis to your obliques. This 20-minute workout is designed to be fast, effective, and totally doable, even if you’re just starting out. After completing two back-to-back exercises, you get a 20-second rest. A tough 20-minute HIIT workout can torch a significant number of calories during the session alone, and that’s before the afterburn even kicks in. It’s short, efficient, and designed to blend strength training with cardio-style intensity. This routine targets the big muscle groups that burn the most calories while keeping your core engaged through every move.