Finding time for long workouts can be a challenge, but the good news is that short, intense workouts can be just as effective, especially for fat burning.
High-intensity interval training (HIIT) and other time-efficient routines are designed to help you burn fat in less than 20 minutes, all while keeping your metabolism elevated for hours. In this article we will explore five of the best workouts you can complete in under 20 minutes to torch fat.
5 Best Workouts to Burn Fat in Under 20 Minutes
1. High-Intensity Interval Training (HIIT)
HIIT involves alternating between short bursts of intense activity followed by brief rest periods. The idea is to push your body to its maximum effort, then rest just enough to recover and repeat. Here’s an example of a HIIT session:
- 40 seconds work, 20 seconds rest (Weeks 1-2)
- 45 seconds work, 15 seconds rest (Weeks 3-4)
- 50 seconds work, 10 seconds rest (Weeks 5-6)
Exercises can include burpees, mountain climbers, jumping jacks, and squats. Studies show that HIIT can help burn more fat in less time by boosting your metabolic rate and creating an “afterburn” effect, meaning you’ll burn calories long after your workout is over.
2. Full-Body Dumbbell Circuit
For those with dumbbells, a full-body circuit can offer a blend of strength training and cardio. A typical 20-minute circuit could include:
- Reverse Lunge Snatch
- Romanian Deadlift to Bent-Over Row
- Goblet Squat March
- Side Lunge to Hammer Curl
- Crouching Push-ups
Perform 10 reps of each exercise with minimal rest in between, and repeat for as many rounds as possible in 20 minutes.
3. Tabata Training
Tabata is a form of HIIT but follows a strict protocol: 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds, which totals 4 minutes per exercise.
Choose exercises like burpees, push-ups, or kettlebell swings to create a full-body workout. Tabata training is known for boosting both aerobic and anaerobic fitness while burning significant calories in a short amount of time.
4. Bodyweight Circuit
Bodyweight exercises are effective for fat burning because they increase your heart rate while strengthening muscles. A bodyweight circuit could include:
- Air Squats (15 reps)
- Push-ups (15 reps)
- Jumping Jacks (30 seconds)
- Burpees (10 reps)
This combination keeps your heart rate high and targets multiple muscle groups, promoting fat loss and cardiovascular health.
5. Sprint Intervals
Sprinting is one of the most effective ways to burn fat in a short time. Sprint for 20 seconds at your maximum effort, then walk or jog for 40 seconds.
Repeat this cycle for 15-20 minutes. Sprinting not only burns a significant amount of calories but also increases your overall endurance and promotes lean muscle development.
Comparison of Fat-Burning Workouts
| Workout Type | Key Exercises | Time Frame | Calories Burned (Estimate) | Benefits |
|---|---|---|---|---|
| HIIT | Burpees, Squats, Mountain Climbers | 20 minutes | 300-400 | Burns fat during and after the workout |
| Full-Body Dumbbell Circuit | Lunge Snatch, Deadlifts, Push-ups | 20 minutes | 200-300 | Strength and cardio combined |
| Tabata Training | Burpees, Kettlebell Swings | 4-8 minutes | 300-350 (in 4 minutes) | Increases aerobic and anaerobic fitness |
| Bodyweight Circuit | Air Squats, Push-ups, Burpees | 20 minutes | 250-350 | No equipment needed, full-body workout |
| Sprint Intervals | Sprints, Jogging | 20 minutes | 400-600 | High calorie burn, promotes lean muscle |
Conclusion
Incorporating these 20-minute workouts into your routine can significantly help with fat loss. High-intensity exercises like HIIT, Tabata, and sprints maximize calorie burn and continue to work even after you’ve finished.
Whether you have access to dumbbells or prefer bodyweight exercises, the key is intensity and consistency. Remember to complement these workouts with a balanced diet and proper rest for the best results.
FAQs
1. How effective are 20-minute workouts for fat burning?
Yes, 20-minute workouts, especially high-intensity interval training (HIIT), can be very effective in burning fat. These workouts raise your heart rate and metabolism, ensuring fat burning continues even after the workout ends.
2. Can I burn fat without equipment?
Absolutely! Bodyweight exercises like squats, burpees, and push-ups can help you burn fat without the need for any equipment. Combining these exercises in a circuit will give you a high-intensity workout.
3. How many calories can I burn in a 20-minute workout?
Calorie burn depends on the intensity of the workout and individual factors such as weight and fitness level. On average, a 20-minute HIIT session can burn between 200 and 400 calories.
4. Should I do these workouts every day?
It’s best to alternate between high-intensity days and recovery days. You can do these fat-burning workouts 3-4 times per week, allowing time for your muscles to recover.
5. Are these workouts suitable for beginners?
Yes, many of these workouts can be modified for beginners. Start with lower intensity or fewer repetitions, and gradually increase as your fitness improves.
References
- Fitness Volt. “Forget Long Runs — You Just Need HIIT and 20 Minutes to Maximize Fat Loss.”
- Eat This, Not That. “5 Best Workouts to Melt Fat & Build Muscle.”
- Muscle & Fitness. “The 20-minute full-body HIIT workout to burn fat.”
