20minute fat burning workout without equipment for beginner

20minute fat burning workout(no equipment, beginner)

As you know, in addition to health benefits, exercising can also be effective for fat reduction. Many people think they can’t lose weight because they don’t have enough time to exercise, but that’s not true. You can do an effective exercise for weight loss by using a series of exercise methods, spending only 20 minutes a day.
The main goal in these workout routine is to apply a lot of pressure in a short period of time. It has been shown in a study that high intensity workout training can have a significant effect on weight loss.

In this article, we are going to provide a 20-minute fat-burning workout routine for beginners. You will not need any equipment to perform the movements of this workout routine. Those who have no training experience or have weak muscles should start using this program.

Is 20 minute workout effective?

As we said, those who do not have enough time to exercise can lose weight by spending a short period of time to exercise. It is true that spending more time can have a better effect, but you can also lose weight with a short workout.

Many training systems such as Tabata or interval training use the same principles. The philosophy of these exercises is to apply high pressure in a short period of time. According to studies, these training methods can also be effective for fat reduction.


This workout routine is for beginners. Those who have weak muscles or do not have much training experience should prepare their body first. In this workout routine, we used suitable and safe movements for beginners so that you can easily prepare your muscles. Be careful that after some time you have to increase the pressure of the exercises even if you are a beginner. If you don’t obey this rule, your progress will stop after a while.

Warm up before starting workout

It doesn’t matter if you are a beginner or advanced, you should prepare your body for training anyway. If you do not perform this well, the possibility of injury increases. On the other hand, you may not be able to train with maximum intensity.

That’s why you should warm up before exercising. Warming up has two main steps. The first step is to raise your heart rate. You can get your heart rate up a little by using jogging or other activities.

The second step is to warm up and prepare the muscles. It means that you should warm up the muscles of the arms, legs and core muscles, especially the muscles of the lower back. After warming up, you can start this workout routine. Warming up can take 5 to 10 minutes.

20 minute fat-burning workout routine (no equipment, beginner)

This workout plan will take about 20 to 30 minutes in total. You do not need any special equipment to perform these exercises. These exercises are simple and safe and suitable for beginners. It is better to do this training plan for 3 to 4 weeks, then use more advanced exercises.

How to perform this workout routine

First, warm up for 5 to 10 minutes. Then do the first exercise for 30 seconds. Then rest for 30 seconds and do the next exercise in the same way. When you complete all 5 movements, you can rest for 1-2 minutes and do another round. Finally, you should do 4 to 5 sets of these 5 exercises in a row.

What if we could not do each exercise for 30 seconds?

If you can’t do each exercise for 30 seconds, don’t worry. To begin with, you can do each exercise for only 20 seconds and rest for 40 seconds.

1- Squat

The first exercise of this 20-minute fat burning workout routine for beginners is squat. This exercise can engage the lower body muscles well and increase calorie burning. When performing squat, if you are a beginner, move your hips back and try not to let your knees go past the tip of your toes.

2- Flutter kick

The second exercise is flutter kick. This exercise is excellent for strengthening core muscles. In performing this exercise, the closer you bring your feet to the ground, the more pressure you put on your core muscles.

3- Heel touches

Heel touches is also great for strengthening oblique. To perform this exercise, just lie on the floor and bring up the upper part of the back from the floor. Then touch the heels of the feet using the hands alternately.

4- Knee pushups

Push-ups are one of the best body weight exercise to strengthen upper body and core muscles. If you are not able to perform a full push-up, use your knees.

5- Crunches

To perform this exercise, you only need to bring up the upper part of your back from the floor. This exercise is great for strengthening the upper abdominal muscles.

Can I do this workout after my workout routine?

Yes you can. This is a perfect idea to burn more fat. You will burn more calories and experience better lipolysis. According to studies, the best way for losing fat is combination exercises(resistance training + cardio).

Be careful about the calories you eat

Finally, you should know that calories from food are very important. Many studies have confirmed that even very high intensity exercise without adequate calorie intake cannot produce a significant change in body fat percentage. So, if you want to lose weight, be sure eat enough calories from your diet in a day.




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